WOD Thursday October 1st

GIRLS NIGHT OUT! This Friday 6 PM class! Followed by dinner! 

Double Under Clinic this coming Sunday, October 4th: Get signed up at the gym! First 20 people will get a jump rope. $25 with a rope, $20 without a rope.

Festivus Games October 17th @ CrossFit Bradenton! Great First Time Competition so get signed up! Novice, Intermediate and Masters divisions!

Warm up: 2 rounds: 10 Glute-ham raise, 30 sec handstand hold

  1. Split Jerks: Empty bar technique work 8-10 min

2. Split Jerks: 20 minutes to find max split jerk

3. For Time:

40 Split jerks @ 95 / 65

Every time you drop the bar do 8 bar over burpees

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