130607 Friday “Jackie”

Today is the day!  Or at least the first day of the MidAtlantic Regional Competition for Kate & Shanna.  They’ll be kicking the weekend off with “Jackie” at 10:45 and 11:00am this morning.  Send your positive vibes into the universe!  :)

Warm-up

AMRAC in 8 minutes with 4-8:

MB/Stone to shoulder

Dip

Hollow rocks

Pull-up

NTE 2 Rnds

WOD

“Jackie”

1,000m row

50 Thrusters (45/35lbs)

30 Pull-ups

for time.  (15 minute cap)

This workout was last completed on 121024. 

Strength/Skill Development

EMOM for 15 minutes:
Minute 1: Ring dip/push-up x 3-6ub & smooth

Minute 2: MB/Stone to shoulder x 3/side

Min 3: Airdyne 15 seconds for max watts

Post time/thruster load and any modifications/notes from last time.

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