211209 Long Jackie

Workout of the day 

1000-meter row
50 thrusters
30 pull-ups
​750-meter row
25 thrusters
15 pull-ups
500-meter row
15 thrusters
9 pull-ups

W: 35lb
​M: 45lb

Workout at home

For Time:
200 jumping jacks
100 single arm thrusters, use a backpack or water jug
50 bent over rows, use a backpack or water jug

Post scores and scales to comments.