WODs for Monday 3/14/11

15
Mar

WODs for Monday 3/14/11

Big moment to hit some new PRs…how to do a clean to make sure your form is the best it can be:

  1. start in the deadlift position
  2. triple extension of the ankles, knees, and hips
  3. into an active shoulder/shrug, pulling up on the bar as close to your body as possible
  4. quick drop under the bar driving your elbows forward to catch it
  5. stand to full extension

CF Class WOD: Power clean 3-3-3-3-3 reps

Bonus WOD: For Time: 40 ABMAT Sit-ups 30 Double Unders 20 Box Jump 24 in 10 Toes to Bar 20 Box Jump – 24 in.s 30 Double Unders 40 ABMAT Sit-ups

KB Class WOD: 50-40-30-20-10

KB American swings Abmat sit-ups

finish with a 400 meter run

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