Most Recent Benchmark was CHRISTINA on Feb 27,2017 (422 days ago)

Wednesday Apr 25,2018

042518


Time

PICK-A-WOD

'Jackie' - 15 Min Cap
1k Row -50 Thrusters 45/35 - 30 Pull-Ups

'Linda' 10-9-8...1 - 25 Min Cap
Deadlift 150%BW - Bench* BW - Squat / Power Clean 75%BW

'Jacqueline' - 30 Min Cap
Jackie + 8-7-6...1 of Linda

  *bench must be spotted -  
    even if you are doing  
    Linda for time

E.C. (if you did not do Jacqueline)
3 Rounds of 1 Min On / 1 Min Off (Done in 5 Min!)
4-8-12-etc.  
GHD Sit-ups / Hollow Rocks
GHD Back Ext. / Superman
    ie- 4 GHD S-U, 4 GHD B.E., 8 for each to infinity
    begin @ 4 reps for each 1 Min On

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