Nice work on that steady state cardio yesterday guys. We’ve had some tough days over the last two weeks, its nice to slow it down a bit. Sustainability is key!

But our wod today is a great benchmark called Jackie. Careful on that row . . .

Part A

10 Minutes

250m Row

8 Wall Balls- choose a light wall ball 14/10

8 Ring Rows

30 Jumping jacks

Part B

Hang Squat Clean 2/2/2/2

3 Minutes rest between sets

Part C


1000 Meter Row

50 Thrusters 45/35

30 Pull-Ups

Scaled: Ring Rows