26 February 2013 – “Jackie”

Warm Up: Row 500m, 15 air squats, 15 push ups, Line drills

Skill: Review row technique and thrusters

WOD 1: “Jackie” (A Benchmark WOD)

1000m row

50 thrusters 45#

30 pull ups

WOD 2:

Tabata Front Squats 95/65 immediately into timed 800m

score is lowest set and time of run.

Cool Down: Farmers Carry – time and distance to be determined as time permits…but “pick up heavy things and carry them around”.