Day 31: Benchmark day.. Jackie

Monday; May 13, 2013 - the Wall @ Rock Jungle Fitness

Warm-Up:

3 rounds

-  120 Skips or 40 Double Unders
-  10 Ring Rows
-  25 meter Overhead Lunge Walk with Kettlebell
-  10 Kettlebell Swings
-  12 meter Inch Worms


SKILL:

DEADLIFTS  

  5 x 3

OR

  5 x 5  IF < 6 months

+ LATS LOCKED DOWN
+ PUSH HIPS BACK
   BAR SLIDES ON LEGS


WOD:  JACKIE

(AFAP - As Fast As Possible)

-  1000 meter Row
-  50 Thrusters with BAR ONLY  Rx 45 / 35
-  30 Pull-Ups (Scaled to be done Fast)



My Thoughts:

I'm so drained tonight from the WOD called, Jackie.  It's benchmark night, and she was the chosen one.  I must admit; there were a few times I wanted to vomit going home.   After my friend dropped me off at my truck, I actually sat in my truck and weighted that option.   Decided the best thing to do after getting home was to take a cold shower.   Feeling great now, and crawling into bed.

Results @ 8PM - Name, Time, Weight or Assist Weight

Thanks for reading... and until the next class; Tackling one WOD at a time!