WOD for September 25, 2017

STRENGTH:
OH Complex
Take 15 Minutes to Establish Heavy

1 Push Press+
1 Push Jerk+
1 Split Jerk
*From Rack

 

WOD:

JACKIE MAX

7 MINUTE AMRAP:

  • 500 M Row  (Every 10 meters = 1 Reps)

  • 25 Thrusters

  • 15 CTB Pull Ups (L2= Pull Ups L1= Ring Rows)

Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.

The athlete starts seated in the rower but not holding onto the handles. At 3,2,1 GO the athletes grabs the handles and starts rowing. once the athlete hits 500 meters, they move on to start performing 25 Thrusters and then 15 C2B Pull Ups. With remaining time the athlete will start the next round with another 500-meter row. The pattern continues until the 7-minute time cap is reached. Every 10 meters on the row counts as 1 rep. 

Note: The entrance to the gym is located down the sidewalk to the right of the garage.

215B CHESTER AVENUE ATLANTA, GA 30316 

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