9 November 2017

UPCOMING SKILL CLINICS: 

Jerk Skill Clinic (Multi-Session Clinic):  

DATE:  11 November and 2 December from 11:30 a.m. to 12:30 p.m.

COST:  $50 for CFK Members; $60 for Non Members

REGISTRATION

SKILL:

Jerk Technique

Tall Jerk:  3 x 10 (5 PVC + 5 BB)

Jerk Balance:  3 x 10 (5 PVC + 5 BB)

**  Reminder the first part of our two part Jerk Skill clinic is this Saturday at 11:30 a.m.  If you want to get better at the Jerk, this is the skill clinic for you.  

WOD:

Every 4 Minutes for 20 Minutes (5 Rounds):

60 Double Unders (S: 120 Singles)

15 Cal Bike/Row

12 Power Snatch (Rx: 95/65; S: 75/55)

CORE/RECOVERY:

3 Rounds

Downdog Hold  Static Hold (15 Sec)

Spiderman Stretch Hold (15 Sec/ea)

Scorpion Stretch Static Hold (30 Sec)

Child Pose (15 Sec)