2014-07-08 WOD

WARM
std warmup
400m run
3 rounds
{
5 thrusters 45#
3 pullups
}

Jackie warmup
{
200m row
10 thrusters 45#
5 pullups
}

MAIN

A. "Jackie"
{
1000m row
50 thrusters 45#
30 pullups
}
time: 9:24 Rx (PR of -4:39 over last time I did it properly)

B. 3x10 ring rows

I added:

C. 3 HS Holds
20-30s each, but practicing walk-up with kicking up, and some balance off the wall.

D. 3x10 GHD situps