Wednesday 120215 Cleans and GHD Sit Ups

This one is going to be a short blast!  Finish times should be in the 8 minute range... at MOST.  Think about using 50% of your 1RM for a Clean.  For practice, we are going to run the morning WODs in the CrossFit Open Sectionals Style- with each athlete completing the WOD under scrutiny of a judge (another athlete).  So- we will run the WOD itself in heats... giving each person a chance to "judge and be judged."  The Range of Motion requirements will be discussed, judges and athletes will be briefed... and then, 3, 2, 1...GO.

Trisha PRs by 5kg yesterday... at 80kg.

Wednesday's WOD: class times at 7, 9, 10am and again at 5pm.  Strength Class at 6pm with Ondrej.
21-15-9 reps for time of:
60/40kg Power Clean
GHD sit-up (or scott up)
Post finish time and scaling to journals/chalkboard.