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“JACKIE X2” / WOD 6/4/12

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WARM UP:

400 M. Run

3 Rounds

10 Pass Throughs

10 OHS

10 Good Mornings

5 Strict Pull Ups

SKILL:

3×3 Weighted Ring Dips

*Go as heavy as possible

LIFT:

3×3 Front Sqt. (75%)

WOD:

“JACKIE X2”

2 Rounds

1000 M. Row

50 thrusters (45/35) (35/25) (25/15)

30 Pull Ups

POST WOD:

Coach’s Stretch

 

 

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