21 May 2013; “Fat Jackie…”

Weight watchers

Warm-up: Row 500m

Strength: Back squat 5×5, do 20 Abmat Sit-ups in between every set

Note: If you are squatting above 225/155 for 5×5, do 3x MAX Sets in 45 secs at 225/155 instead.

WOD: Fat Jackie

Row 1000m

30 Push press or Push jerk 155/105

Perform 3 Burpees every time you set the bar down…

50 Pull-ups

Perform 3 Burpees every time you come off the pull-up bar….

Cool Down: 30 GHD Sit-ups