CFCody WOD

Glory Board Workout #2

"Jackie"
For Time:
1000m Row
50 Thrusters (35/45)
30 Pull ups

Optional Post WOD
Back Squat - lift every 2-3min
5-5-5-5-5
-build each set

Workout Tips
#1- Row Smart  

• Strong controled pace
• Don't sprint the first 500m
• Goal: step off the rower ready to move

#2- Break Thrusters early - avoid hitting failure

• 20-15-15
• 15-15-10-10
• sets of 10

#3 - Protect your Pull ups

• Small sets from the beginning
• Dont wait until your eshausted to break

Finish Time guide:

• Elite = under 7min
• Advanced = 7-9min
• Intermediate = 9-12min
• First Timer = 12-15min+

PureFit WOD

"DB Jackie"
1000m Row
50 DB Thursters
30 Ring Row/Pull ups