WOD 11/14/13

WOD 11/14/13


Strength

8 sets of 3 Hang Cleans + 1 Jerk 

*Start with a manageable weight and add weight each set


*The set of 3 Hang Cleans and 1 Jerk HAS to be Unbroken to count


WOD

"Helen"

400m Rounds for Time of:

21 KB Swings (1.5 Pood)

12 Pull Ups


Hang Cleans with Miranda (Watch how FAST her elbows shoot through and how she lands in the front rack position every time)