072309 WOD

Warm-up:
50 double-unders (200 singles)
15 box-jumps
15 push-ups
If you're early practice your kipping pull-ups.

WOD:
"Jackie"
1000m row
50 Thrusters (45lbs bar)
30 pull-ups (jumping pull-ups are either 2 to 1 or chest-to-bar)

Rest as needed, then hit the core portion of the workout:
15-12-9 reps (not timed) of:
Knees to elbows
KB swings