Worked on squats and bench press 

Any suggestion of what to do when a rest day comes but one wants to workout apart from picking up a past wod? I was thinking accessory/hypertrophy work as there is not much of it on .com. I guess they still despise it even if most competitive crossfitters have moved on and do it all the time

who is dillon francis?

Added a rower to my basement gym set up and assembled this morning. So between that new addition and a busy work day, I thought a warm-up and my first shot at "Jackie" was a good call. 

Jackie - 1,000m row, 50 thrusters (45#), 30 pull-ups - 8:20

The row was nice and quick. But as someone coming from heavy lifting into the CrossFit world, I'm constantly pushing too hard in the middle of metcons and paying dearly for it! Did the thrusters 30/12/8. The 30 rep set killed me, and I was dead for the pull-ups - 10/8/6/4/2

Our Friday Bulletproof workout was canceled so I did 230713, results there.