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November 7, 2014

Row 500m

CF Warm up x 2

Skill/Strength: Push/Split Jerk
Practice for 20 mins technique of the jerk. If you are proficient, go ahead and work up to a heavy single. Not 1 RM!

WOD: "Jake the snake"

10-9-8-7-6-5-4-3-2-1 Jerk (155/105)
2-4-6-8-10-12-14-16-18-20 Pullups

*Scale jerk accordingly. You can either push or split jerk. Push jerk is more efficient and faster!