WOD 8.23.13

CrossFit FMS WOD:

split jerk

Warm-Up:

1.) 4 minute AMRAP:

  • 8 thrusters
  • 8 up/down dogs
  • 8 Sampson stretches

2.) C & J progressions

3.) 2 minute front rack stretch

WOD:

1.) 15 minutes to establish a 1RM clean & jerk.

2.) “Grace”

  • 30 clean and jerks (135/95)

*Notes: Cut off is end of class time. 

After Party: 

  • No post workout work will be done in class today.
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