Pre-WOD
EMOM 10:00
do 5 pull-ups on the even minutes and 5 barbell thrusters on the odd minutes
EMOM 10:00
do 5 pull-ups on the even minutes and 5 barbell thrusters on the odd minutes
WOD- “Jackie”
1000m Row
50 thrusters with 45lb barbell
30 pull-ups
for time
1000m Row
50 thrusters with 45lb barbell
30 pull-ups
for time
Post WOD
5×3 pausing Front squat @ 60% 1RM
Each rep: 3 seconds down, 3 seconds hold at bottom, fast up.
5×3 pausing Front squat @ 60% 1RM
Each rep: 3 seconds down, 3 seconds hold at bottom, fast up.
Results: 6:54rx
Did 15 Muscle-ups in 3:45.
Did 15 Muscle-ups in 3:45.
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