WOD 8.25.13

CrossFit FMS WOD:

split jerk

Warm-Up:

1.) 4 minute AMRAP:

  • 6 sampson stretches
  • 6 thrusters
  • 6 bar kips

2.) Split jerk progressions

3.) Rack Jerk

  • 2 with an empty bar
  • 2 at a light load
  • 2 at a moderate load

WOD:

1.) Rack Jerk: 5 x 2

2.) 10 minute AMRAP:

  • 20 thrusters (95/65)
  • 20 toes to bars

After Party: 

  • Lacrosse ball traps: 2:00
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