WOD

5 Rounds with one minute on each station

Row for calories
Rest
Thrusters 45/35 lb
Rest
Pull-ups
Rest

WORKOUT NOTES:

The inspiration for today’s workout comes from the classic CrossFit benchmark “Jackie“.  In this version we’ll be attacking the format with an interval clock.  You will have one minute to work at each station as well as an equal amount of time to rest.  With the added rest you can try a little bit higher intensity than you might if you working straight through but just like Jackie you should leave a little something in the tank for the pull-ups which most of us will find is the toughest movement.   With five total rounds the clock will be set for thirty minutes and you will be working for half of that.  The benchmark load for the thrusters is an unloaded barbell so we’re looking a weight light enough that you could work for most of the minute. Alternatively you can use a training bar or light dumbbells.