9-29-12

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