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Warmup: 

75 DU's or SU's

15 Burpee Box Overs

50 DU's/ SU's

10 Burpee Box Overs

25 DU's / SU's

5 Burpee Box Overs

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Strength: 15 minutes to find a heavy Thruster Single

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WOD: "Jackie"

1000 meter row

50 Thrusters 45/33#

30 Pullups 

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Sellout: 20-15-10-5 Front Squats ~ Each set must be done unbroken with athlete picks own weight with 20 GHD situps after each set (not for time)

 

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