Warm Up:
9 min EMOM
Min 1 NJ Sprint
Min 2 10 DB RDL
Min 3 Wall Balls 

Mob:
Foam Roll Quads

PAW: Progress Assessment Week. Pick a movement you want to test. 

WOD
"Jackie"
For Time
1000 meter row
50 Thrusters 45 lbs
30 Pull-ups

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