WOD Wed 2-15-17

CROSSFIT

Build to a Heavy Single at each, using a running clock
A) From 0:00 – 8:00 – Pausing Front Squat
B) From 8:00 – 16:00 – Clean Pull + High Hang Squat Clean + Hang Squat Clean
C) From 16:00 – 24:00 – Squat Clean
Each piece builds upon the last, with the focus on positioning in our squat and speed to the receiving position.
Pausing Front Squat – Take this from the rack, and pause in the bottom of the squat for a 2 second count. In this bottom position, we are to remain *active*. This is not our rock bottom squat, but instead the lowest position where we maintain our very best position. Weight on the heels, knees tracking over toes, and a neutral back in our best upright position. Build to a heavy, which will confirm our bottom positioning for when we receive.

WOD / 5 Rounds:
18/12 Calorie Assault Bike/ rower same
12 Dumbbell Burpee Box Step-Ups (50/35 or 35’s/20’s) to 24/20″box
8 Squat Cleans (135/95 or 115/80)
Additional Work:
Alternating On The Minute x 10 (5 Rounds)
Even Minutes – 15 GHD Sit-Ups
Odd Minutes – 30 seconds for Max Strict Pull-Ups

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