Jerks and Deads

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CrossFit WOD – IMG_5400

1. Split Jerk
Build to a Heavy Set of 3

2. Deadlift
10 – 5 – 3 – 5 – 10
Increase to heavy set of 5 and 3, then mirror back down

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Strength Focus WOD – 
Prowler Push and KBS
          5 x 100M prowler push light and fast followed immediately by 10               heavy KBS

 

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Welcome Back Mark H.
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HAPPY BIRTHDAY COACH LAURA!!!!

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