JACKIE

Warmup:
Dynamic range of motion drills
3x10 1-arm kettlebell swings (each arm) - 1 pood
3x5 muscle up practice
1x15 handstand kickups

WOD: "JACKIE"
For time:

• Row 1000 meters
• 50 thrusters (45#)
• 30 pullups

Time 9:37 Rx

Compare to 3/9/09. My time a year ago was 12:23 so I am pleased with the nearly 3 minute shaving of time.