In WODs

Warm-up & Mobility: Quick warm up, mobility and then back to basics review of –

  • Thrusters
  • Rowing form and efficiency

 

Conditioning:

Performance: “Jackie” for time-

  • 1000 Row
  • 50 Thrusters (45/35lb)
  • 30 Pull-ups

Fitness: “Two halves make a whole Jackie”
2 rounds for time of –

  • 500m Row
  • 25 Thrusters (45/35lb)
  • 15 Pull-ups or pull-up progressions
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