WOD Tue 1-8-13 “Jackie”

WOD Mon 1-7-13
January 6, 2013
WOD Wed 1-9-13
January 8, 2013

WOD Tue 1-8-13 “Jackie”

Saturdays are starting to get crowded!  Looking great CFM

Warmup:
3 rounds NFT:
200M Run
250M Row
10 wallball shots
5 pullups
 
Skill: Clean
– 5 sets of 3 reps each
– work up to a challenging weight with perfect form
 
Benchmark WOD: “Jackie”
1000M Row
50 Thrusters 45/35 (Int: Scale to 35 reps, Beg: Scale to 25 reps)
30 pullups (Int: Band Assisted, Beg: Ring Rows)
 
Cool Down and post times to comments – don’t forget to update benchmarks
150 jump rope singles, then spend remaining time stretching shoulders, triceps, hips and quads.  Remember to take care of those wrists!
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
Fill out the form to receive your free ebook

x