JACKIE

Warmup:
2x15 ring dips
2x15 squats
2x15 back extensions

WOD: "JACKIE"
For time:

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

Time 11:43 Rx

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.

JACKIE

Warmup:
3x15 GH situps
3x15 back extensions
3x15 pushups

WOD: "JACKIE"
1 round for time of:

• 1000 meter row
• 50 thrusters (45#)
• 30 pullups

Time 12:23

I felt pretty good today, although a little tired upon arriving at the gym. Anyhow, pretty pleased with my overall time and effort.