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STRENGTH

Overhead Squat (10 min to est a heavy set of 5 reps)

Rest 4 min

WOD

“Jackie Legs” Row PU OHS (Time)

“Jackie Legs”

For Time:

1,000 Meter Row

30 Chest to Bar Pull-ups

50 Overhead Squats

17 min Time Cap

RX+-75/55#, Chest to Bar

RX -75/55#, Chin Over Bar

50-59 -55/45#, Jumping PU

60+ -45/35#, Ring Rows

Basics-500m Row, 15 Ring Rows, 20 OHS or BS with PVC/BB
DESCRIPTION

This balanced triplet workout resembles a beefed up version of the benchmark workout “Jackie”

We have a little bit of everything here: 1 mono-structural movement, 1 gymnastics movement, and 1 weightlifting movement

The intended time range for this 3-station workout is between 8-15 minutes

CHEST TO BAR PULL-UPSIf you have 20+ unbroken reps when fresh, let’s complete this station as written

If you’re not there yet, consider reducing reps or choosing a variation from “modifications”

This should be a number or variation that you can ideally complete in under 3 minutes today

OVERHEAD SQUATSChoose a load that you could complete for at least 35+ reps unbroken when fresh

The very light weight should be less of a challenge than the overall rep number

The barbell will be taken from the ground for this final station

You are allowed to squat snatch the first rep if you’d like

AFTER PARTY

Midline DBOHC L SIT (No Measure)

Midline

3 Giant Sets:

100′ Single Dumbbell Overhead Carry (Left)

:15 Second L-Sit Hold on parallette

100′ Single Dumbbell Overhead Carry (Right) –http://youtu.be/mWwC8N3ZegY

:15 Second L-Sit Hold on parallette

Rest as Needed Between Sets