“wednesday 3.19.14”

IMG 3695

 Coach Z crushing the perfect desk form.

If you are looking for some new fresh gear go to http://www.red-line-gear.com and type in JAREDM15 for a discount.

Warm-up:

          8 vert jumps + 8 broad jumps x3  then shoulder + front rack mobility

Skill:

           hang clean / power clean

Strength:

        power clean + hang clean: 1rm 

WOD:

           5 rounds

          :30 sec on. hang power cleans (155/105)  

          :30 sec off

          :30 sec on. box jumps (24/20) dont need hip extension/ NO step ups. Work on quick jumps.

          :30 sec off

“It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school.” (Special Forces reaction to CrossFit seminar)


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