Wednesday, February 20, 2013
SPLIT OR POWER
Warm up: 300 m row, 2 x 10 pass thrus, windmills; band shoulder mobility
Skill/focus: Push Jerk/Split Jerk
Warm up; grab a light bar- 5 strict press, 5 push press, 5 push or split jerks
Push Jerk 3 rm (you may split)
15 min to build to your 3 rm
WOD
25m down/back 1 arm waiter carry right 45-55#/30-35#
25 m bear crawl/25 m crabwalk
25 m down/back 1 arm waiter carry left
4 RFT
Post pj 3 rm and time for score
And there's a couple getting some duck walks in. . .
SPLIT OR POWER
Warm up: 300 m row, 2 x 10 pass thrus, windmills; band shoulder mobility
Skill/focus: Push Jerk/Split Jerk
Warm up; grab a light bar- 5 strict press, 5 push press, 5 push or split jerks
Push Jerk 3 rm (you may split)
15 min to build to your 3 rm
WOD
25m down/back 1 arm waiter carry right 45-55#/30-35#
25 m bear crawl/25 m crabwalk
25 m down/back 1 arm waiter carry left
4 RFT
Post pj 3 rm and time for score
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