Benchmark: “Jackie”

group

Strength
Front Squat
3-3-3-3-3

-Between sets alternate between IT rolling and adductor rolling

WOD
“Jackie”
1000m Row
50 Thrusters (45lb)
30 Pull-ups

*Rx is an empty 45lb barbell for both men and women. Scale as necessary. Please do not drop empty barbell as it ruins the bars!

Scores/Comments from “Jackie” on 5/29/14

Conditioning Class: WOD
3 Rounds
1 minute Airdyne for Max Cals
1 minute Burpees for Max Reps
1 minute Ski Erg for Max Cals
1 minute Double Unders for Max Reps
1 minute Rower for Max Cals
Rest 2 minutes

Conditioning Class: Core
Alternating Tabata
– L-Sit
– Plank Hold