September 30th

The skill set today allowed athletes to really dial-in the use of their legs on the shoulder to overhead press/jerk. A rather simple looking lift can sometimes be the toughest ones to get right. Timing and speed will makes all the difference. The WOD provided a great competition feel for our members, as many were racing all the way to the finish.

**Remember- No Classes Saturday October 2nd. We will be helping out with the lulu lemon CrossFit for Cancer event.

Preston Commons Front Park
corner of Ulry Rd and Haussman Rd (Westerville/New Albany)

Top Scores:
Mike Tarnapoll- 6:51 (155)
Dawn Elsea- 9:35 (85)

SKILL
3 sets
1-Press
2-Push Press
3- Push Jerk
1- Split Jerk
(Use same load for all lifts, re-rack bar after split jerk)
superset with
5-Weighted Pull-ups

WOD
500m Run
then
3 Rounds
5- Shoulder to Overhead (Rx-135/85) (Elite-155/95)
10- Lateral Burpees over barbell
finish with
500m run

From 9-30-10

From 9-30-10