WOD – Monday, December 12, 2011

11
Dec

WOD – Monday, December 12, 2011

Warm-up: Run/Row/Ski 400m, 10 squats, 10 push-ups, 10 sit-ups, 10 push jerks w/pvc, 30 second Samson Stretch

Skill: Push Jerk

Push Jerk Benefits [wmv][mov] » Apr 13 08
Push Jerks: Dave Opens His Hips [wmv][mov] » Dec 7 07

WOD:

Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps

Scale weight and reps as needed.

time domain:  13-20 minutes

CrossFit Games, Hopper workout – video [wmv] [mov]

Post time to comments.

Athletes perform this WOD at the Mid Atlantic Hopper.