Jackie

Jackie is another great WOD. If you are new to Crossfit it’s great WOD to start with your CrossFit.

If you like these exercises and  you are enjoying these 2, this WOD is a great way to improve it. Are you still waiting? Let’s try!

The beginning it will be easy but then it’ll getting harder. But you need to push yourself to do your best as you can. This WOD is requires strength, determination, power and passion. If you have all of them, it will great for you. Also you can watch some videos to improve your technique.

And please try to continue this WOD session, for as long as you are able. And don’t forget your score. It’s really important to know that, right?

This WOD will not kill you. It only will make you stronger than ever.

Instructions:                         

For time

• 1000 meter row
• Thruster 45lbs/20kg (50 reps)
• Pull-ups (30 reps)

Score:

Time it took you to complete the WOD

Scaled version:

• 1000 meter row
• Thruster 10/15kg (50 reps)
• Ring rows (30 reps)