Split Jerk

3-3-2-1-1

For Time

500M Row
then

3 Rounds of:
10 KTE/Skin the Cat
15 Burpees
100ft Bear Crawl

Finish with
30 DB SPlit Jerks



*Holiday Hours*

CLOSED THURSDAY DECEMBER 24th
CLOSED FRIDAY DECEMBER 25th

7-8AM, 8-9AM, 12:15-1:15PM ONLY ON DECEMBER 31st
CLOSED FRIDAY JANUARY 1st

5 comments:

Sarah said...

Hahahaha split jerk! coincidently after todays "review/test session" I know what that is! :) lol

Dawson said...
This comment has been removed by the author.
Dawson said...
This comment has been removed by the author.
Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 15g CHO
12-16% - 30g PRO; 30g CHO
Below 12% - 30g PRO; 45g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 40g CHO
Below 8% - 40g PRO; 60g CHO

Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.

(PRO - protein; CHO - carbohydrate)

Andrew said...

Linds 1425
Julie 1838
Stace 2020
Martha 1945
Dan 1729
el 1510
Jamie 1852
Heather R 1527
Sandra 2000
Amy 2009
Vic 1723
Jessi 1507
Harmer 1737
Scott 2356
Andrew 1657 STK
Jordan 2114 STK
Pete 1751 STK
Foisy 1852 STK
Rory 1643
Kari-Lyn 1646
Kacey 1754
Maria 1958
Sarah 1705
Dan McD 2656