Posted: January 28, 2011 in Wod

1) 10 min of Jerk technique work.

Notes: Literally don’t go over 185lbs. I’d actually rather that you stayed lower than that. Concentrate on footwork and making space under the bar.

185#…split the work between push jerks and split jerks….most sets were 2x PJ’s/1x split working on depth and pausing at the bottom

2) 3 rounds for time of:
Row 500m
25 Ring Dips


1:36 or 1:37 pace on row

-rest 5 minutes-

3) Tabata mashup of:

highest numbers were 37x DU”s/15x PU’s

lowest  numbers were 24x DU’s/7x PU’s

not much pressing power after the ring dips.


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