To find the ideal positioning of the split portion of the split jerk is to kneel in a lunge position with your back knee on the floor and your front foot flat on the floor. Your back knee, hip, and shoulder should all be in alignment and your front ankle and knee should be in alignment. Turn your toes in like you are pigeon toed to close your hips and then rise up off the ground. This is the goal bottom position of the split jerk.
KB Class WOD:
10 Burpee Pull-ups
10 Dual KB Alt Strict Press 35/25
10 Russians Swings 55/35lbs
200m run
4 Rounds
CF Class WOD:
Split Jerk 1-1-1-1-1-1-1 reps
BONUS WOD:
5 rounds for time of:
Max Effort L Sit Hold
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- “How long has it been?”
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- “yeah, I’m trying to stretch. What’s it to ya?”
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- weighted runs
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- KB Class Postings 9/6/12
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- CF Class Postings 9/6/12
