1000m Row, Squat Thrusters, Pullups


Warmup
2 Rounds:
250m row
10 Hip-Back Extension
10 GHD Situps
10 OHS
Kipping swings on the pullup bar
10 Pushups
Shoulder Stretch with PVC pipe

Skills
Burgener Warmup : 5-step snatch progression (from Shrugs to Snatch catch in a Squat)

WOD
Today’s workout is “Jackie“. She is a Met-Con (Metabolic Conditioning) workout, designed to work the muscles through aerobic & anaerobic (All 3 energy pathways) for elapsed time, combining strength movements and endurance activities for intensity.

1000m Row
50 Squat Thrusters 45#
30 Pullups (green band)

Time: 12:24

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