110430 “Jackie”

I finally managed to wod today hooray!!

Warm up:- Spealler warm up, 5 air squats, 5 wall balls @ 5kg, 45 secs ellipitical, 3 blue band assisted chins, 3 blue band assisted chins, push ups at bar pin 5 x 6-10-7-6-12 shoulder width grip elbows in with roughly 60 secs rest, 5 thrusters @ 5kg, 5 @ 12kg

SATURDAY 110430
“Jackie”
Row 1000 meters - subbed 1000m Elliptical lev 2
15-20 pound Thruster, 20 reps - 26lb / 12kg
20 Pull-ups (Assisted or Beginner) - Blue band mixed grips

Done in 11.57 mins
Elliptical 5.43, Thrusters broken 8-3-9 in 3.09 couldn't get enough oxygen, Pulls alt 3 chins, 3 pulls - broken 12-8 in 3.04

Tough but enjoyable - felt great to wod!