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Sunday 4.26.15

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Hey everyone! Amy will be doing her competitive wod today with the class, which happens to be a double Jackie. Everyone in class will be doing a single Jackie, but we will be running this with two people at each rower, so your job is to come in and push Amy. Partner 1 will complete their entire Jackie, then Partner 2 will begin and complete their entire Jackie. The warm up will be fast paced and designed for a competitive wod attempt in mind.

A. Warm Up 1 (0-8)

3 Rounds NFT

150m Row

10 Air Squats

10 NPBP

B. Mobility (8-24)

Buddy Overhead Stretch

Buddy Internal Rotation Stretch

Couch Stretch

Ankle Stretch

C. Movement Prep (24-34)

3 Rounds

Hip Circles 5 Each direction

Scap Pulls 10

Inch Worms 5

D. Metabolic Prep (34-44)

3 Rounds

10 Hard Pulls on Rower

5 Thrusters

3 Pull Ups

Rest 90 seconds

B. Wod (47 – 60)

“Jackie”

for time

1000m Row

50 Thrusters @ 45

30 Pull ups

 

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