12/08/10 – Split Jerk + Conditioning

Today’s Links –

• Monday Musings – Vitamin D, Toxic Strawberries & New PUFA’s coming soon – Mark’s Daily Apple
• Grain Free Gingerbread Men – Primal Palate
• Homemade Lip Balm – Food Renegade

The Leaders

Schedule –

• New Mobility Warm Up
• Split Jerk – Work up to a heavy single.
• WOD – Complete the following for time
  • 10-9-8 reps of Ring Dips / Pull Ups / Wall Balls (20/14 to 10ft target)
  • Row 300m
  • 7-6-5 reps of Ring Dips / Pull Ups / Wall Balls (20/14 to 10ft target)
  • Row 400m
  • 4-3-2-1 reps of Ring Dips / Pull Ups / Wall Balls (20/14 to 10ft target)
  • Row 500m
• 3 x 15 Knees To Elbows
• Stretch