“JACK, MEET BEEFED-UP, BURPING, WACKY JACKIE”

EQUIPMENT: Rower, Barbell, Pull-Up Bar, Box, KB

NOTES: 

Divide class in 1/2.  1/2 starts with Part A, 1/2 starts with Part B.  Time Cap for both Parts A and B is 20 min.; recover for 5 min.; then switch.

WARM-UP:

*Active Stretch

-then:

2 Rounds -

*200m Run

*20m Bear Crawl 

*20 x Superman

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...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) “BEEFED-UP, BURPING, WACKY JACKIE” 

For Time (20 min. time limit) -

*1000m Row

*50 x Thruster (85/65)(Rx+: 95/65)

*30 x Burpee-Pull-Up (sub: 30 Burpee + 20 Pull-Up)

--------------------------5 min. recovery

B) “JACK:” 

20 min AMRAP -

*10 x Push Press (115/ 85)

*10 x KB Swing (1.5/ 1.0)

*10 x Box Jump (24/ 20)