1 mile for time

-5 minute rest

then do Jackie:

1000m Row
50 – 45lbs Thrusters
30 Pull Ups

Sunday Massacre:

Warm Up:

2 rounds
Row 1000m (sprint last 150)
300 squats
20 situps
20 supermans
20 pushups
20 pullups
20 ring dips

-Do in order, but pace yourself, this is not for time, stretch as you do this.


Work to 1RM Deadlift

Strength WOD:

4 rounds
2 X 80% of 1RM Deadlift
6 X Sprint Starts
Hip mobility Drill


Run 5K
(9 laps down alley)

Cool Down

Max Handstand Pushups in 6 minutes

you choice:

-against wall
-free standing

CrossFit Mean Streets
Downtown LA…. Yes we know you are a tourist

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