10-May
AM
“Jackie”
For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups
5:47 - http://www.youtube.com/watch?v=rqkIY0FS3Ds

Apr 22, 2012 - 5:44 - http://opt-mizar.blogspot.ca/2012/04/22-apr-optathlon-2.html
Nov 20, 2012 - 6:07 - http://opt-mizar.blogspot.ca/2011/11/20-nov-am-jackie-1000m-row-50-thrusters.html
Oct 20, 2012 - 6:16 - http://opt-mizar.blogspot.com/2011/10/1016-am-jackie-1000m-row-50-thrusters.html)

PM
Overhead squat complex
7 Minute ladder of:

3 Overhead squats
Time cap: 7 minutes
WU 45x5, 95x3, 145x2, 175x1
205x3 - http://www.youtube.com/watch?v=UgkNc1gO3rk
225x3 - http://www.youtube.com/watch?v=mN9dkU5i5eM
245x3 - http://www.youtube.com/watch?v=zyuh8nvt1x8

Start of wod
255x3 - http://www.youtube.com/watch?v=8Hy9vqmn7kA

  
2 min rest
+

For time:
30 Burpee muscle-ups
Time cap: 7 minutes
5:56 - http://www.youtube.com/watch?v=HM7BGCFClEk