Jerkin time

Posted: January 9, 2011 in Wod

1) 15 minutes Jerk practice.

Notes: Take the first 7-8 minutes to work on speed and footwork. Again, make sure elbows are snapping at the exact second that the feet are making contact with the floor. In the next 7-8 minutes if it feels good go heavy. If not, continue to work on technique.

Hit 300# for the first time since last summer….very exciting!

2) 4 rounds for total time of:
20 Unbroken Pullups
25 Unbroken OHS 95lbs
30 Row For Calories
-rest 3 minutes

Notes: Obviously these rounds are meant to be sprinted. Any breaking of pullups or OHS will result in a 5 burpee penalty.

All unbroken….times were the following:






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