Day 207: Benchmark Jackie

Wednesday; April 22, 2015 - the wall @ Rock Jungle (West)

Warm-Up:

2 ROUNDS:

-  Heel Pull On Wall (30 per leg)
-  Hop Drill 25 meter
-  10 Kozak Squats
-  10 PVC Passes
-  10 Ring Rows


3 Rounds of Burgener Warm Up


SKILL:

A)  Tabata - Pose Running

B)  EMOM x 7


HEALTH:

- 2 Power Hang Cleans

FITNESS:

-  2 Squat Hang Cleans


WOD:   Benchmark "Jackie"  - for time

-  1000 meter ROW
-  50  Thrusters with 45 lb
-  30 Pull Ups


WOD result;

WOD Results

Remember to stay consistent in your training and tackle one WOD at a time!!