WOD-
For time:
“Jackie”
Row 1000m
50 Thrusters 45#(35#)
30 Pull-ups
Rest 3 Minutes, then:
“Nancy”
5 Rounds of:
Run 400m
15 Overhead Squats 95#(65#)
SPRINT-
For time:
50 Cals on the bike or ski erg
40 Kettlebell swings
30 Box jump overs
20 Pull ups
30 Box jump overs
40 Kettlebell swings
50 Cals on the bike or ski erg
