12/8/2016 Jackie’s Evil Twin-The Busty One

Open Bar BBC in in full swing!! With 2 weeks left we are already seeing gains and having a badass time getting some sweet skills! Next cycle will begin just after New Years, sign up with Coach Jorden today!

Open Bar BBC in in full swing!! With 2 weeks left we are already seeing gains and having a badass time getting some sweet skills! Next cycle will begin just after New Years, sign up with Coach Jorden today!  (not pictured and sorely missed are Viney, Cheryl  and Shad)

SWOD:  15 minute cap

Thrusters

3-3-2-2-1-1

take the first few minutes to do some light weight reps, then get heavy for the working sets!

WOD: “BUSTY” JACKIE

1000 m Row

25 thrusters (75/55 #)

30 pullups

25 thrusters

1000 m row

Rest 3 minutes then complete…

1 minute max effort Slam Balls (40/25#)

rest 90 seconds

repeat for a total of 3 attempts

 

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