Make sure those hands don't rip Jamie!
WOD
21-15-9
Thrusters (Use 70% of thruster or push-press 5RM not to exceed 95/65lbs)
Pull-ups
For time.
5 minutes to rest
4x200m build-ups with 200m walk back recovery
Build-up meaning work into a pace you are comfortable with. Run, do not jog, and run progressively faster if you are feeling up to it. The most important [...]
