7 Oct 15 – Jackie

Warm Up
30x20m Laps, 4 Laps Crab Crawls, 3×20 Kip-Kip Pause

Strength
12min EMOM 2 Deadlifts 80% 1RM 4 Ring Dips/ 30 second Ring Support

WOD
Jackie
For Time:
1000 m Row
50 Thruster 20kg
30 Pull-Ups