“Girls Rule”


On the 0:00… Part #1 – “Jackie”

For Time

1,000 Meter Row

50 Thrusters (Empty Bar)

30 Pull-Ups


On the 15:00… Part #2 – “Nancy”

5 Rounds For Time

400 meter Run

15 Overhead Squats (43/30 kg)


On the 40:00… Part #3 – “Annie”

50-40-30-20-10 Reps For Time




These couplet  meant to be light and fast. Reduce the load on the barbell and scale the movement so you can perform all the reps unbroken and still can manage your level of exertions

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