WOD 8.6.13

Level 1

A. EMOM for 6 minutes
5 Back Squats

B. For the remainder of the class:
Split Jerk Technique Work

C. (Optional) 3x
Suicide Race*
2 min. Rest

*No times, simply race the other people in your class

D. 3x
Lunge Stretch 30 sec/side
Hamstring Stretch 30 sec/side

Level 2

A. EMOM for 6 minutes
2 Split Squats (Heavy)

B. Take the remainder of the class to perfect your Split Jerk
If the coach gives you the OK, find a 1RM

C. (Optional) 3x
Suicide Race*
2 min. Rest

*No times, simply race the other people in your class

D. 3x
Lunge Stretch 30 sec/side
Hamstring Stretch 30 sec/side

split jerk

split jerk (Photo credit: Amber Karnes)

Advertisements

Leave a Reply or Log your Workout

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s