180216 - “Jackie”

(Compare to 170616)

Pre Class Mobility:

Calf Smash

Pec ART

Warm up:

5 Minutes Rowling

Front Rack MOB

Dynamic Warm up

Skill/Strength:

Post WOD

2 Rounds of 2:00 on /1:00 off each

Max DUs

Max Meter Row

Max Burpees

WOD:

1 Round for time

Rx & Sport:

1000M Row

50 Thrusters (45/35)

30 Pull-ups

Scaled:

1000M Row

50 Jumping Air Squats

30 Ring Rows

Mobility:

Couch

Fire Log

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