WODs for Wednesday 9/7/11


WODs for Wednesday 9/7/11

Split Jerk – stand with feet hip width apart….dip, drive….drop under the bar to an active shoulder straight arm, splitting your feet front/back landing in a lunge position with your toes in, heels out (like you are pigeon toed).

KB WOD: 4 Rounds for time: 25 Alternating KB Swings (24 kg) 15 Handstand Push-Ups 5 Pull-Ups 10 Box Jumps

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

BONUS WOD: Tabata Double Unders Sub with Tuck Jumps

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