Monday, October 15, 2012

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

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