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September 26, 2016

Skill

EMOM for 10 Minutes

1 Split Jerk

Use ten minutes to work on your split jerk. Warm up to a moderate weight that you can perform for ten minutes and increase only if your lifts are 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. Press yourself under the bar and finish with your arms fully extended before you recover your feet.  If you are new to the lift keep the load light and practice perfect movement.  Our WOD today is shoulder intensive as well so consider you total volume today when you are practicing the split jerk.

WOD

AMRAP in 8 Minutes
Pull-Ups
5 Burpees EMOM

Workout notes: This workout will be scored by the number of pull-ups you complete in 8 minutes.  You will start with 5 burpees and perform 5 every minute thereafter. If you are new to pull-ups scale by performing jumping pull-ups or ring rows.  Kipping is okay but protect yourself and remain mindful of your hands. Switch to strict pull-ups if you feel a tear coming on!

 

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