2nd Floor Run
10. Passthrus
10/side Dislocate
20 sec per side PVC Front rack stretches
30 Sec Deadhang
5/side Perfect Stretch
2 rounds
10. Empty bar thrusters
5 Ring rows
FBB/GYMNASTICS 1 Set Every 3 Min
5 Sets for
15-20 Wall Handstand Shoulder taps
3 Wall Walks
200FT Farmers Carry (HEAVY)
Scaled: 5 Sets
20 Box Shoulder taps
5 Inchworms Pushups
200FT Farmers Carry (LIGHT)
Metcon: MIDWEEK GRIND
Jackie (12min cap)
1000m Row or 5TH FLOOR RUN + 2ND FLOOR or 75 Cal Assault or 60 Cal Echo
50 Thrusters (EMPTY BAR)
30 Pull ups
You may do this scaled:
600m Row (4TH FLOOR RUN) or 50 Cal Bike or 35 Cal Echo
35 Thrusters (EMPTY BAR)
30 Ring Rows
IF YOU ARE DOING REAL JACKIE YOU MAY DO THIS IN HEAT FOR THE ROW
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