WODs for Thursday 9/6/12


WODs for Thursday 9/6/12

To find the ideal positioning of the split portion of the split jerk is to kneel in a lunge position with your back knee on the floor and your front foot flat on the floor.  Your back knee, hip, and shoulder should all be in alignment and your front ankle and knee should be in alignment.  Turn your toes in like you are pigeon toed to close your hips and then rise up off the ground.  This is the goal bottom position of the split jerk.

KB Class WOD: 10 Burpee Pull-ups 10 Dual KB Alt Strict Press 35/25 10 Russians Swings 55/35lbs 200m run

4 Rounds

CF Class WOD: Split Jerk 1-1-1-1-1-1-1 reps

BONUS WOD: 5 rounds for time of: Max Effort L Sit Hold

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