WODs for Monday 3/18/13


WODs for Monday 3/18/13

KB Class WOD: 5 Rounds for Time:

20 Dual Clean & Jerk 35/25 or 10/10 if not enough KB’s

10 Pull-ups

Coaching Point: from Jeff Martone regarding the KB Clean: “Contrary to the belief of many beginners, the KB clean is not supposed to be a forearm-toughening exercise! When properly executed, it should land as light as a feather and cause no bruising or pain to either the forearm or shoulder. Make a permanent “note-to-self”: Sharp pain, consistent pain, or bruising usually means one thing—you are doing it wrong! Stop, assess the situation, make the necessary corrections, and then move on. The goal is training—not maiming.”

CF Class WOD: Strength: Jumping Good Morning 5×5

Met-Con: 4 rounds for time of: Row 250 m 25 Double Unders 10 Ring Rows 5 GHD Sit-ups

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