Stop Jerkin' Around

Suprisingly today's WOD (this week actually) has been from a different programer...

crossfitseven

But today seems amazingly familiar in routine & programing...

Warm-Up
3 Rnds ~
10 Squats
5 Hang Clean & Jerk
5 Pull Ups (STRICT)** if you cannot do strict, then jump up and hold for a 3 count, then lower for a 6-8 count...(eccentric training)

Strength
In 15 minutes get to a HEAVY Jerk/s...
~ we ended up trying 3 Jerks, split R & L then Push
~ the toughest part of this is safely lowering the bar

Conditioning
3 Rnds for Time:
10 Hang Cleans (135#/95#)
10 Jerks (135#/95#)
20 Box Jumps (24"/20")

Kate ~ 105# (3) / 11:36 (90#)
Britt ~ 185# (2) / 14:20
Val ~ 125# (3) / 9:30
Feidt ~ 185# (3) / Back went on first set of box jumps
Krommy ~ 175# (3) / 12:48
T-Lev ~ 165# (3) / 15:00
tb ~ 205# (3) / 9:25 w/ push from Val to finish

Saturday (June 2)

FUN...FUN...FUN...

WEATHER PERMITING

Canoe, Kayak, SUP down the Wiscosnin River

Galecke Park to Anchor Bay

Who's in???

Bring your own transportation down the River...

OR

...we can find you a canoe if you need

Watch this site for more details

9 or 10am @ LHS would be a good Meeting time...
WATCH FOR DETAILS