November 13th, 2012

Colleen jerking the weight overhead

The form gets better each time we work on the Clean and Jerk, and the weights definitely heavier as well.  Alyssa got 130lbs, Matis 175lbs, Colleen 60lbs, Alex 175lbs, and Kenny 235lbs, all new PRs.
For the WOD, Heather cruised in at 4:25, just besting Alyssa’s tough mark of 4:29.  Nice work ladies!  Craig powered his way through to 5:43, after saying he wasn’t going to work out today.  I didn’t believe that for a second!
Kenny and I both saw Tuesday’s WOD on the main site a week ago and decided we had to do it sometime.  No time like the present!  Each of these movements is scalable, but obviously if you can do the movement safely you should go after this as prescribed as possible.  Let’s get it done!
For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225/135 lb Deadlift, 30 reps
95/65 lb Push Press, 30 reps
50 Kettlebell Swings, 53/35 lb KB
Row 20 calories
10 Muscle-ups

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