“Jackie,” No Running Required! Thurs, 9/22

Adam after McGhee!

Everyone who jumps the new 30″ boxes gets to sign them. Kiera, Lisa and Laurie did after a 30 minute AMRAP!

If ever you pick a day to be late today should be the day! We will be doing “Jackie” and with only two rowers we will run heats about 5 minutes a part. First come, first done! This will be exciting as we have only done “Running Jackie” before (sub’d running for rowing.)

Warm up:

Hali’imaile Mile, not for time
Mobility: Jackie specific SMR w/foam roller:

VMO Rollout; Center Quad Rock & Roll; Side Roll
Strength/Skill:

Front squat + push press = thruster
WOD: “Jackie!” For time;
1000m row
50 thrusters (45/35)
30 pull ups