1OCT2016

Weightlifting 101 – 0900
Jerk Technique
-Foot Position
-‘Armless’ Jerk

WOD – 1000
1. Warm Up
Rowling in teams of 3:
Goal: Row 100 m on the dot!
Rules:
-Must row at normal pace, no slow pulls
-Over 100 m, 1 burpee per meter
-Under 100 m, 1 Kettlebell swing 53/35 per meter
-Each person tries 6 times

2. WOD
In teams of 2:
12 min Max Calorie Row
-Must switch each 15 cals

REST 2 mins

4 Rounds For Time:
50 Double Unders (3:1 Singles)
40 Sit Ups
20 HSPU (Pike Push Ups to AbMat, HSPU off box)

Posted in: WOD

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