090806 – Thursday

Wednesday’s WOD:

Skill:

Clean. 1-1-1-1-1. Find 1RM for your workout.

WOD:

Take 60% of your 1RM Clean.

10-9-7-6-5-4-3-2-1

Power Cleans/ 100 Meter Sprint

Post times to comments.

(Do 10 Power Cleans at 60% of your 1 Rep Max, then sprint 100 meters, then do 9….repeat until 1 Rep!)

Great job Wednesday on working the quick and explosive Olympic Lifts everyone. Also, big ups to Josh B (Superman) for hitting 275#, Stefan for getting 255# up, and for a bunch of our ladies finally breaking the 100# clean barrier! Fantastic!

IMG_0399Yeah, that’s right…Esther is out in front of the boys with Mike on her back….CFNH girls ROCK!

IMG_0406Down about 40 or 50# through a ton of hard work makes Greg nailing this awesome handstand that much better!
See you all Thursday!!!