Elvis Has Left The Building

Running and Endurance Workshop on Saturday, March 16th

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WOD for Sunday 022413 –  Click Here For Today’s Schedule
Jerk
3-3-3-3-3
–Rest–
“Helen”
3 Rounds For Time:
Run 400m
21 KB Swings (52/35)
12 Pullups

Post Jerk Loads and Workout Time to Comments
For the strength segment, after a basic warmup and mobility, perform 5 sets of three rep Jerks at the following percentages – 60%, 65%, 70%, 75%, and 80%. These should be heavy by the end, but you do not be working to max effort and you definitely shouldn’t miss any attempts.  Rest 2-3 minutes, at least, between sets. 

The conditioning workout is a Strength & Conditioning Benchmark WOD.  The KB Swings are American to be RX.

The CF Open Starts In Just Over A Week!
[youtube]http://www.youtube.com/watch?v=5y92hjZNEjI[/youtube]