Tuesday 121016 Cleans and Deadlift Chipper

Last week we ran a benchmark WOD on Friday called "Jackie"... and many of you PRd.  SOme notable performances that were written up on the PR board were from Ryan and Jason.  Ryan took exactly 2 minutes off of his original Jackie time- from 9:24 to 7:24.  Jason shaved 30 seconds off, bringing his current Jackie PR down to 7:21.  Excellent work.  

The 6PM class was taped and the entire class can be watched by clicking HERE.  Don't worry- this is not a long, drawn out, real-time review of the class... it is compressed into less than 90 seconds watch it now- you will be glad you did!

Hannah and Matthias... sister and brother CF Kids athletes

***next CF Malibu Kids class is Thursday at 3:15pm.  No class on Tuesdays***

Tuesday WOD: class times at 6 and 9am, 4 and 6pm.  Fundamentals class at 8am.

Take 20 minutes working up to heavy 5 rep hang cleans

-then-

For time, complete:

500m row

Deadlifts, 12 reps (using 120% of 5 rep clean weight)

400m run

Deadlifts, 12 reps

30 Push ups

Deadlifts, 12 reps

20 Ring dips

Deadlifts, 12 reps 

Post heaviest 5 rep hang cleans as well as WOD time and scaling and to chalkboard/journals.