Warm up with 50 double-under or 100 singles,
followed by 20 burpees
WOD
"JACKIE" (with a slight twist)
1000 meter row
50 thrusters 45/30
30 pull ups
(The twist is that you must run downstairs to complete the pull-ups, then back up the stairs to be complete)
CrossFit Games competitor Kevin Ogar suffered a very serious injury this weekend at the OC Throwdown:
Rx Review Article
Good time to think lots of good thoughts for his recovery.
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