The Iron Samurai is coming to CFD on June 30th! 

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WOD for Monday 061812 — Click Here For Today’s Schedule
Push Jerk
Establish 1RM
–Rest–
20-18-16-14-12-10-8-6-4-2 DB/KB Jerk
1-2-3-4-5-6-7-8-9-10 Toes to Bar

Finisher:
100 Banded Face Pulls

Post Push Jerk Loads and Workout Time To Comments
For the Push Jerk take 12-15 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  Do your best to NOT fail on any reps.  It’s ok to leave something in the tank for next time.

For the conditioning workout, use either dumbbells or KBs for the Jerks.  Note that the Jerks are going down in reps each round and the toes to bar are going up.  Sub knees to elbows for T2B.

For the finisher, attach a band (not bigger than a red) to the pullup bar. Grasp with both hands and pull towards your face, keeping your elbows out wide.  See video below.

ENDURANCE WORKOUT tonight at 6pm!

Face Pulls
[youtube]http://www.youtube.com/watch?v=kexr7CqnVng[/youtube]