16 Sept 2014

Warm Up:
4 there and back blvd slow jog with arm circles/scissors
10's of each:
Tea cups each arm
Scap push ups
Scap pull ups
Wrist circles both ways each wrist
Bow & Bend
Cobra to downward dog
Hanging 2 mins accumulated

3 sets 1 per side TGU, pause at each point, increase weight each round

3 Rounds Sandbag weighted step up/over/down circuit

WOD:  "JACKIE" compare to May 10, 2013

1000m row
50 Thrusters (45) *one weight for both genders*
30 Pull Ups

Rx2:  Less weight for thruster/ring rows for pull ups

SILVERS:
Same warm up and strength exercises
Use dumbbells for box steps if sandbags are too heavy

WOD:  Jackie (mod)
1000 m row
50 thrusters (use dowel or appropriate weighted bar, coach will prescribe)
30 Ring Rows