Daily WOD – Jan 9, 2023

Dana cruising into 2023 with a solid run!

Workout of the Day


  • 1000m row
  • 50 thrusters (45/33#)
  • 30 pull ups

Time cap: 12 minutes

Then complete NFT:

  • Single-leg squat practice

WOD Notes: Jackie is a benchmark workout that we complete once per year. It’s meant to be short and fast, with the fastest times in the 5-6 minute range! The thrusters are meant to be very light; use approximately 50% of your typical thruster weight. Most people use an empty barbell, either the 45#, 33#, or 15#, and try to hang on for huge sets!

Community Notes: Happy birthday Rachel F!


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