December 23, 2013


E2MOM for 14 minutes

2 Jerks ~ 75% of 1RM

Working from the floor perform two consecutive jerks.  Work up to a moderately heavy weight and perform all 7 rounds  at that weight.  New lifters should start light and increase in small increments.  Go up in weight only if you are correctly performing the lift. 


5 Rounds for time

9 Deadlift 225/155lbs
21 Box Jump 24/20″

Off Ramp WOD

3 Rounds for time

9 Deadlift 
15 Box Jump