“JACK, MEET JACKIE ON STEROIDS"

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