http://www.norcalcrossfit.com/blog/151/norcal-crossfit-mar-18th-2014

Strength WOD: Jerk 3-3-3-3-3

WOD: 3 rounds

• Run 400m
• 10 Shoulder-2-overhead (135#)

Results:

• Jerks: 95-115-135, Shoulder Press (10 rep): 65-85
• Metcon: 7:47 @ 65# and 400m row

I tweaked my back during the start of the warm-up (400m run w/35# plate) and had to go easy the rest of the class. While I could do the jerk (it only hurt when I bent over), I didn’t want to push it. Thats why I switched to shoulder press, and then did a light weight and rowing for the metcon.

On the upside, I did do the workout and finish in under 10min. I also got a ticket to the 14.5 event in SF!