CFQ

Warm-up
Smokestack run
1 X CindyRowing
PVC drills

WOD:
"Jackie"
1000m row
50 thrusters (45# barbell)
30 pull-ups

-Good effort by all.
-Scaling was accomplished by using the 22.5# bar for the thrusters and bandsfor pull-ups.
-Remember the row is a similar motion to the SDLHP and the deadlift. Make sure that your hands cross your knees before you bend them. Rotate at the hips at the back of the stroke and get your hands around quickly.
-Keep your core strong and active and good lumbar support especially as you get tired. Don't let your hands drop.

"It is not the critic who counts: not the man who points out how the strongman stumbles or where the doer of deeds could have done better. The creditbelongs to the man who is actually in the arena, whose face is marred bydust and sweat and blood, who strives valiantly, who errs and comes up shortagain and again, because there is no effort without error or shortcoming,but who knows the great enthusiasms, the great devotions, who spends himselffor a worthy cause; who, at the best, knows, in the end, the triumph of highachievement, and who, at the worst, if he fails, at least he fails whiledaring greatly, so that his place shall never be with those cold and timidsouls who knew neither victory nor defeat." -Pres Teddy Roosevelt