WOD Monday 6-28-10

Warm up
2x CFWU
then
2x Burgener Warmup

Skill:
 V-ups, knees to elbow, L-sits,
complete 100 reps broken down any way necessary - 10 min max

WOD
Clean & Jerk - as many reps as possible in 10 minutes #135/95
this is like "Grace" but on crack because its for 10 mins and all of you will get more than 30 reps!

Here is the fun part. Do you know the correct ROM (range of motion) for the Clean & Jerk? You will!

Partner up... first you will count reps and "judge" for your partner, and encourage them to get as many reps as possible for the whole 10 minutes. Count only the reps for each complete repetition, from ground to fully locked out over head. After 10 minuets record total reps then switch partners (let them catch their breath so they have some oxygen in their brain before your start).

Watch and see what the C&J looks like, watch the low back, hips, elbows, and HAVE FUN!