Split Jerk & Run Fast!

Chris showing good form in an overhead squat.

Today's WOD:

Split Jerk 3-3-3-3-3

MOD:

  1. Burgener Warm-up
  2. Split Jerk

Warm-up:

  1. Samson Stretch
  2. Overhead Squat
  3. Sit-up
  4. Back-Extension
  5. Pull-up
  6. Ring Dip
  7. Skin the cat 3x
  8. Doubleunders

 3 rounds of 10-15 reps.

Post WOD:

Run 1200m for time.

Morning Crew Results

David 135-175-195-215-225  5:31, run 5:31

Clarence (Big C) 155-185-205-205-135, run 6:30

Suzanne 75-85-90-95-100, run 6:33

Afternoon Crew Results:

 Ian 135-155-165-170-175, run 6:49

Jose 95-115-115-115-135, run 5:15

Terri 85-95-100-110-115, run 6:37

Chris 135-155-165-170-175, run 5:26

Ceasar 75-85-95-100-105, run 5:34

Tyler 100-115-135-150-160, Run 7:24 (He "accidentally" ran 1,600m)

Shaun 95-105-115-135-145, run 5:23

Brian 95-115-135-155-135, run 6:24

Dylan 65-85-95-105, run 6:26

Catherine 65-65-75-85-95, run 6:02

Liz 65-75-85-95-100

Kelly 55-65-70-65-65, run 7:33

Greg Keeter4 Comments