8 am WOD:
“Jackie”
For Time
Row 1k meters
50 Thruster, 45/35
30 pull ups
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9am (weightlifting)
1 Snatch every 30 secs for 4 mins (8 rnds), 65%
Rest 4 mins
1 Squat Clean every 30 secs for 4 mins (8 rnds), 65%
Rest 4 mins
For Load
1 Behind the neck split jerk every 60 secs for 8 mins
Rest 2 mins
3 rounds
10 GHD sit ups
10 Reverse hypers
