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Split Jerk/Row/KB Snatch

By 04/06/2010No Comments


Warm Up

Joint Mobility

Light Stretching

3 Rounds of

10 Jumping Lunges

10 Push Up

25 Jump Rope

Strength Workout (SWOD)

Split Jerk 1 – 1 – 1

Daily Workout (DWOD)
3 Rounds for time
Row 500 Meters
25 Kettlebell Snatch 53M/35W

Core Work

100 Ab Mat Sit Ups



Tom T doing "Fran"

Been a long time coming for me to mention Tom T.  I watched Tom doing “Fran” tonight and I noticed how something just clicked.  He was going below parallel on his thrusters and very tenacious during the WOD.  I use Tom often as an example when people ask me if crossfit is for everyone.  Keep up the great work.  You are one of the most consistent members in the gym.