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March 27, 2015

open bbq

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Saturday is our Last Open WOD BBQ and everyone is invited! Even if you didn’t participate in the open we would love to have there to cheer and celebrate with us.  Heats for 15.5 will start at 11:30 as usual with BBQ/Party to follow! Meat and Drinks will be provided! Please bring a dish/drinks/treats to share if you would like or just bring yourself! [/creativ_alertbox]

Skill

Split Jerk
1-1-1-1-1

Work up to a strong effort split jerk for the day. Start with a light load and add weight in small increments only if each lift is technically sound.  Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot.

WOD

6 Rounds for Time
10 Pull-ups
10 Burpees

Workout notes: This workout should feel a lot like a sprint for most folks.  Your pull-up will most likely fall off so don’t be tied to any particular numbers if you need to do small sets just do them with as little rest as possible.  Make sure you are clapping overhead and at full extension during the burpee if you want to make the workout truly challenging.

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