Wednesday- 02/01/12- Split Jerk Practice/2011 Regional Wod 4-100 PU, KB Swing, DU, OHS

BB Gymnastics
20 minutes Split Jerk technique work.- worked up to 211 for a couple, missed 221

Notes: Work on creating space under the bar. Make sure, after elevating the bar off the chest, to actively push down as quickly as possible. Notice the height of the bar when Chad is holding it in the rack position and compare that to the height it is at when he receives it overhead. This is what I mean by creating space under the bar (watch the video until the end, the lift is repeated in slow motion).

Conditioning
For time:
100 Pullups
100 KB Swings 24/16kg (absolutely vertical)
100 Double-Unders
100 OHS 95/65#
-finished 63 OHS

Notes: There is a STRICT 20 minute time limit. Do not finish this WOD if you go over 20 minutes.