WOD Sat 8-11-12 : De-load cycle – Day 6 (Last Day)
August 10, 2012
WOD Tue 8-14-12
August 13, 2012

WOD Mon 8-13-12

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This video focuses on the Split Jerk, which is a more technical version of the Push Jerk that will allow the athlete to move more weight from shoulders to overhead.  As in all our dynamic lifts – always start with a braced, neutral spine and don’t sacrifice that for anything!

Warm-up: 50 Double unders, 50′ walking lunge,  50′ burpee broad jumps, 50′ bear crawl, 50′ crab walk

Strength: 3×3-Shoulder Press, 3×3-Push Press, 3×3-Push Jerk

WOD: 5 rounds of: 10 Deadlifts (225#/155#), 20 wallballs

Cool down with at least 2 laps walk/jog, then hamstring stretches and mobility work

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