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| Above: SCARY STEROID DUDE (Erin does NOT promote use of steroids at all! Besides, this is just nasty.) |
EQUIPMENT: Rower, Barbell, Pull-Up Bar, Box, KB
WARM-UP:
*Active Stretch
-then:
2 Rounds -
*200m Row
*10 x Weightless OH Squat
*10 x Push-Up + Windmill
-------------------------------------------------------------
...below is the traditional benchmark XFit WOD:
“JACKIE:”
For Time -
*1000m Row
*50 x Thruster (45 lb.)
*30 x Pull-Up
...this is the beefed up Jackie we’re going to do, instead:
A) “JACKIE ON STEROIDS”
For Time -
*1000m Row
*50 x Thruster (75/53)(Rx+: 85/65)
*30 x Burpee-Pull-Up
(Erin’s time: 13:58 Rx+)
--------------------------3 min. recovery
B) “JACK:”
20 min AMRAP -
*10 x Push Press (95/75)(Rx+: 115/ 85)
*10 x KB Swing (1.5/ 1.0)
*10 x Box Jump (24/ 20)
(Erin’s score: 12 Rounds + 7 Push Press Rx+)
--------------------------5 min. recovery
C) FINISHER (if time):
AMRAP in remaining time:
*100m Run
*10 x Romanian Deadlift
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