3 Rounds; 2 min each
25 MB Rotations
Hold plank remainder
1 min rest
AMRAP 20
10 Goblet Squats
10 Ring Rows/Pull Ups
10 DB Push Press
optional: mins 4, 8, 12, 16 – Run 200
This workout is at 10am only. At 11am, we will be repeating Open 16.2 for those who could not make it on Friday.
Jackie
Row 1000
50 Thrusters (45/33)
30 Pull Ups
rest 5 min
Half Jackie
Row 500
25 Thrusters
15 Pull Ups
rest 3 min
Quarter Jackie
Row 250
13 Thrusters
8 Pull Ups
Jackie is a benchmark workout that fits right into our movement focus for this month, rowing. The idea here is to try to do your best score on Jackie…that is the benchmark and that is what we will score. Then find a good pace for the half and quarter versions.