Classic...

Today we have a Classic WOD to perform...
Simple, but not easy...
Some strategy and thought process involved here!!!

Warm-Up
Roll / Activate

500m SLOW Row
3 Rnds:
5 Push Ups
7 Sit Ups
9 Hip Extensions

10 SLOW Pausing Air Squats

BB Warm-Up

JACKIE (past HERE)
For time:
1000m Row
50 Thrusters (45)
30 Pull Ups

REST 10 Min...Then

OTM x 10 (5 Rnds):
odd = 4 TTB + 3 C2B + 2 Bar Muscle Ups
even = Power Snatch (5-4-3-2-1 / build to heavy 1-rep)

REST 8-10 Min

Cool Down / RECOVERY
9 Minutes of Row/Bike @ Conversational Pace
~ Every 90s perform XX UB D/U (XX means choose a ## that is attainable, but pushes you...10-20-30, etc)

STAN ~ 9:03
tb ~ 8:05 (15s PR!!!) / 95-115-135-160-185 & All 4-3-2's / 35 UB D/U each time

Soooo.... Jackie thought process... Get that first 100m out of the way and get the flywheel moving...then settle in for 850m of s-l-o-w row...go about 10s less than your usual 2K pace (it will help come the thrusters)...for the last 50 really only pull what you need and catch your breath...
GET ON THE THRUSTERS and get 10 reps...go from there! Really work at no more than 10s rest b/t attempts...with sets or 10's if possible... Work to finish the Pull Ups...

Thought for this WOD... Cannot be won on the Rower, but can be lost! Slowing down the rower by 10-15 sec will save you at least 2-3 breaks when it comes to Thrusters and Pull Ups...where you will rest at least that long anyway!

Always have a plan!!!