“Jackie”
1000m row
50 Thrusters (45/35)
30 Pull-ups
Rest 3 minutes
Then Benchmark WOD:
Run 400m
40 squats
30 sit-ups
20 push-ups
10 pull-ups
Beginner’s just do Jackie (or add benchmark with time cap of 10 min)
Advanced: upgrade second WOD to jumping squats, GHD sit-ups, True push-ups, C2B pull-ups
