04-08-13 Monday WOD

Warm Up
Amundson Warm up – trust me, it’s fun!

Skill/Strength
Review of The Jerk
The Split Jerk

• Footwork
• Timing w PVC
• Timing w light weight

WOD
250M ROW
15 Deadlift (225/155)
20 Goblet Squats (55/35)
3 RFT

After Party

3 max attempts bar hang

Tags: Amundson, Birdtown lakewood, BodyWeight, bodyweight exercise, bodyweight exercises, cleveland, db, dumbbells, Fitness, footwork, HIIT, jerk, lakewood, lunge, lunges, ohio, open wod, outside, push press, run, split, split jerk, sprint, squats, walking lunge, westpark, WOD, Xfit