Tuesday, September 18th, 2012

You may have noticed that a new shipment of WODbooks is in. Get'em while they're hot! They are an excellent tool and hopefully you are using them daily. If you haven't been using yours, today's WOD is the perfect opportunity to start.

PRE-WOD: Extensive Dynamic Warm-Up (Make sure you are to class on time so you can go through the full warm up that is posted on the whiteboard. Don't feel like you can just do one round and stand around. It's critical prep time, it also develops muscle memory, flexibility, strength, and much more.)

WOD: 1-1-1-1-1-1-1-1

Clean and Jerk... ...with good form. Get heavy enough to require a full squat clean, followed by a jerk. Split jerk is allowed. Unless you have been coming for less than a month, every set should be very difficult. Take your time on this, get adequate rest between sets. We haven't ever really done a true one rep max day where it makes up the entire WOD. Your effort and intensity in this WOD should be similar to any other workout. Remember, the only way to build strength is move heavy things over distance. **Helpful Hint: Use the hook grip for extra leverage.

544 pound Clean and Jerk

Womens Gold Medal Clean and Jerk

REC: (If there is time)

8 Minute AMRAP

7 Ring Dips

15 Plate Overhead Lunges (45/35)

30 Double Unders