- 3 x Burgener Warm Up (Increase wt. ea time PVC/15 LB/45 LB)
- Power Clean/Hang Power Clean/High Hang Power Clean/Squat Clean 5 x 1 ea
- 1 Shoulder Press
- 2 Push Press
- 3 Push Jerk
- 1 Split Jerk
David’s B-Day WOD: (Very Belated because we missed it in December)
10 Rds For Time & Max Weight:
- 1 Clean & Jerk
- 1 Rd of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Squats)
* Goal for the Clean & Jerk is to go heavy, if you need to work your way up each round. This WOD is for both time and max weight, use the skill session as a good technique building session.
Coaches Thoughts: I think there were more PR’s set today than any other WOD we have had recently! It was fun to watch everyone push themselves and add more weight than you might if you really had time to think about it! Amazing what can happen in the midst of a WOD! Forgive me if I miss some people that got PR’s but here are the ones I know for sure(clean and Jerks)! Lo 90#(welcome Lo and Chris BTW) , Courtney S 100#, Susan 95#, Nikki 95#, Dereck (first day of C&J) 105#, Stefan 165#, Chris 175#, Glendon 205#, Nick 135#. Proud of every one’spush today! But my ultimate athlete of the day goes to Nikki for breaking through her mental barrier. She missed 85# on the first one, then jumped under it then next but wasn’t quite ready for it to get up there, and almost lost it backward..which freaked her out a bit. However, she kept the weight on the bar and did it two more times, and then finished with 95#! That’s what we are talking about when we say don’t let your head get in your way! Congrats girl!