WOD – August 14, 2014

Workout of the Day
A) Split Jerk 4×3

B) 10-9-8-7-6-5-4-3-2-1 reps for time of:
Burpees
Pullups

Extra Credit: Accumulate 50 Leg Levers

Coaching Tips
-The split jerk is primarily a lower-body (hip and knee) extension and speed exercise. The shoulders are used primarily to push yourself under the bar. Work on getting a tight, powerful dip-drive, and then transitioning as quickly as possible to the re-dip and catch overhead.

-For the B WOD, the reps are split up (55 reps over 10 sets, in descending order) such that you should be able to sustain maximum effort throughout the piece. Half the reps are complete in the first three sets; don’t hold back!