focus
power position
(aka bottom of high hang or 'dip')
-clean grip
skill
using a clean grip on an empty bar from the power position:
-jump shrug
-jump high pull
-address the front rack
-power clean
FOCUS ON TIMING!
perform above 3x5
work
4RFT
400m run
50 air squats
post time to comments
ryan w.193(yes)bw.rx.16:00
ReplyDeletethanks again cfjax for waking up early to offer the 6am wod....
Chrissy 141bw
ReplyDelete14:45 rx
Chris
ReplyDelete13:45rx
caleb.rx.11:01
ReplyDeletejean.14:45min with 22#/10kg vest.
ReplyDeletereid.13:03min with 22# vest.
rob. 13:20min with 22# vest.
weather here: chilly with 10°C. and dry
Lynne
ReplyDelete15:14
Kelly P
ReplyDelete16:58 rx
Aaron P
14:45 rx
Karen
ReplyDelete14:14 rx
did The Chief for the first time today. its not wonder i'm not a chief in the navy...
ReplyDelete157bw. rx. 30rnds
205bw rx 14:23
ReplyDeleteNice score on "The Chief" Russ....way too much work output to be named "The Chief" though. It should be called "The Airman"
ReplyDeleteAndy from TakeOver
Lorena
ReplyDelete18:58
Travis G 11:57
ReplyDeletemego / bw 148 / rx 14:41
ReplyDelete