2 January 2014 – “Jackie”



Warm Up: Squat Mobility (get hips open), then 2 rounds 15 thrusters (empty bar) 15 knees to elbows
Strength: Front Squat / Tuck Jump 3,3,3,3
Work up to heavy 3s in Front Squat immediately followed by 5 explosive tuck jumps or high box jumps
WOD: Jackie
1000m row
50 Thrusters (45) – yes for Female and Male
30 pull ups
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