15 Minutes of Push Jerk/Split Jerk practice


3 rounds for time of:
50' Waiter Walk w/DB or KB, each hand (Heavy)
50 Squats w/ Plate 45/25lbs (Hold plate
50 Lateral Jumps over Plate

Notes:  Plate may either be held in front or on back (aka “backpack style”) for the Squats.


Ryan H.


'I Drank The CrossFit Kool-Aid'   "When I was first introduced to CrossFit, I found it to be the hardest
workout that I'd ever done. It wiped the floor with me, and I fell in
love with it immediately. The results that I have seen in my strength
and physicality have been unparalleled to any other things I have ever
done in my more than 20 years in the fitness business. I drank the
CrossFit Kool-Aid.
"—Bob Harper, Fitness Expert, Television Star and Author for The Huffington Post  (Thanks to Janie for sending us the article!)


What Is The Inch Dumbbell?  Examining One Of The Most Famous Pieces Of Grip Training History   "One of the scariest pieces of training equipment that exists is the Inch Dumbbell. Its scariness comes from many things. First and foremost is the fact that its weight and size will intimidate you. They will get into your mind and make you think before even touching it that you probably do not have any chance to lift it.

Then, once you try to lift it, several times in succession, and watch it merely spin out of your grip and never leave its original spot, it starts to work its way into your head even deeper, down into your psyche, and it owns your thoughts and haunts your dreams until you cross paths with it again."—Jedd Johnson, Diesel Crew

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