Strength/Skill

ON A 10:00 RUNNING CLOCK... Establish a Moderate-Heavy 1-rep Thruster WOD "JACKIE" FOR TIME 1000M Row 50 Thrusters (45/35)|(35/15) 30 Pull-ups OPTIONAL FINISHER NOT FOR TIME 40 Strict Hanging Knee Raise PUREFIT Skill/Strength:  Slowly build weight on DB/KB thruster "JACKIE-ISH" 1000 M Row 40 Thrusters 25 Pullups FINISHER:  30 Knee Raises MWOD Lateral distraction of hip - place band on rack about knee height.  Place band high in hip. Step away from rack sideways so the banded hip is closest and non-banded hip is furthest from rack. Squat down into deep squat.  Keep the foot active, not allowing the arch to collapse. Start with foot turned inward and rock knee in and out. Slowly move foot through neutral then turning out while rocking the knee in and out(adduction and abduction of hip while in flexion). Spend 2 minutes on each hip.  This is best done before WOD. Banded Lat Stretch - place medium band on pull up bar.  Place right wrist through band and grab band. Facing pull up bar step back to create tension while hand faces the ceiling.  Allow band to pull arm while lowering chest. Then swing right leg behind and across the left leg to stretch the right latissmus dorsi.  Stretch for 45-60 seconds. Repeat on the left side.