Posted: January 12, 2011 in Wod

1) 15 minutes Jerk Balance practice.

Notes: Work to a heavy but manageable load, do not be too aggressive with weight. If you need video on this it’s on

Finshed with 225; like the exercise shoulders feel stronger.


2) 7 rounds for total time (plus double-unders) of:
10 C2B Pullups
-rest 20 sec
5 Strict Press 135
-rest 20 sec
10 Toes to Bar
-rest 60 sec
*After all 7 rounds are completed perform 100 unbroken double-unders to finish the WOD. If there are any misses the WOD time does not stop until a set of 100 unbroken is completed. The clock stops when the double-unders are completed.

Finished the first part in 15:33

Finished DU’s at 17:49

Shoulders are smoked!


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