WOD – 10/10/2014

Warm-up:

Jog 250m
50 Double Under
7 each: Pull-up, Box Jump, Snatch
60 second holds: Handstand, Plank
Movement practice

WOD:

Benchmark: “Jackie”:

1 round for time
-1000 meter row
-50x Thruster (45/30#)
-30x Pull-ups

(Completed in Heats)

Add-on:

Off-Heat AMRAP (max: 20 min)
-4x 1-Hand Kettlebell Swing [per arm]
-4x 1-Hand Kettlebell Clean [per arm]
-4x 1-Hand Kettlebell Snath [per arm]

Cool Down:

Stretch