August 15, 2013

Warmup:

Run 400m/row 500m

15 front squats with PVC

15 push press with PVC

15 pull-ups 

Strength:

Thrusters

1-1-1-1-1-1-1

WOD:

"Jackie"

1000m row

50 Thrusters (45/30) (30/15) (15/PVC)

30 pull-ups