April 25, 2012

“Jackie + +”

1000 m row

50 thrusters

30 pull ups

500 m row

25 thrusters

15 pull ups

250 m row

15 thrusters

10 pull ups

 

 

 

OLYWOD

1 1/4 squats 3@65%, 3@70%, 3@75%, 3@80%

Clean Pulls  3@85%, 3@90%, 3@95%

Durability: 4 rounds

30 second plank hold

100 m sprint