Row’n and Jerk’n

Nutrition Q&A Session
Saturday, July 23rd, 12-1pm

WOD for Monday 071111 – Click Here For Today’s Schedule
Jerk
3-3-3-3-3
–Rest–
AMRAP in 12 minutes:
25 Double Unders
10 Ring Rows

Post Jerk Loads and Metcon Rounds to Comments
For the strength segment, perform sets of 3 Jerks working as heavy as possible.  Take the bar from the rack.  You may push jerk, split jerk, or jerk from behind the neck.

For the Metcon, scale your Ring Rows up by placing your feet on a box!

ENDURANCE WORKOUT tonight at 6pm with Coach Paul!
Mobility
Drills
4 to 8 400m intervals (rest 1:30 between intervals & hold time within 3-5 seconds)
400m time trial (may be an interval)
Stretch

*Endurance Workout Schedule Update*
Beginning this week we will be cancelling the Wednesday morning 6:15am Endurance Workout.  Monday, Thursday and Saturday workouts will continue.  Coach Paul will be leading Monday and Saturday and Coach Allison will be leading Thursday. 

Upcoming Foundations Courses
Starting July 26th – (Tues/Thurs @7pm)

Kelly Starrett on Ring Dip Preparation
[youtube]http://www.youtube.com/watch?v=pN-Vvk7QMNk&playnext=1&list=PL0E4D62E1F8F41E0F[/youtube]