Benchmark Friday 12/20/13

Benchmark Friday “Jackie”

Warm Up
400m run and 400m row
shoulder prep w/bands
2x<5-push-ups, supermans, sumo squats, inch worms,jump squats>

WOD “Jackie”
1k Row
50 Thruster 45/35
30 Pull Ups

Skill Handstand Holds 5 minutes
30 secs on/ 30 seconds rest x 5
Then 3 minutes DU Blast off 3-6-9-12….