WOD:
“Heavy Jackie”
For Time:
1000M Row (dampener at 10)
50 Thrusters (135/95) (65% of 1rm)
30 Chest To Bar Pull Ups
Post time to Comments/LogWOD
Your goal today is to move more volume at a heavier weight. Yes, regular “Jackie” is relatively fast, but if you can handle the heavier weight, do it. Push yourself! We will have scale options (shoot for 65% of your 1RM Thruster if you have it), but I see a lot of you going RX’d and GRINDING this one out! Embrace the suck!
X-tra Work:
Weighted Push-ups
4×8 w/plate on back (45/25)
Homework (Done on your own outside of class time):
Super Squat Hip Sequence – 40 seconds per station
Video courtesy of Mobility WOD. K-Starr going through the Super Squat Hip Sequence, in case you forgot what it was…
Doorway stretch
Banded lat Stretch
Want to wish Carlos well as he heads off to Ft. Lewis. You will be missed! Here he is hitting his last WOD on Saturday. See you down the road, brother!
CrossFit Team Offutt Tactical Fitness 