Sunday’s WOD…Hero in the CFSWP BOX..HAMMER

April 17, 2011
SUNDAY

“Hammer”
warm up
run 800 m
2 rounds 5 push ups
5 pull ups
10 front squat with PVC

Skill (for form):
Power clean
Front Squat
Jerk

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Athletes:

Lee: 15:42-15lb bar / assisted 20 pull ups 15:42
Kelly: 19:40- 32 lbs / blue band
Tim: 21:12 25lb bar / assisted pullups
Steph: 23:32 47lb / orange
Robert: 24:37 55lb / kipping pullups
Ann: 36:03 65lb / purple band
Tam: 20:10 32lb / blue band
Shan: 22:19 55lbs / orange
Jacob: 17:00 7lb dumb bells / assisted pull ups
Ryan 17:20 8lb dumb bells / blue band
Lisa: 23:14 65lbs/ P band
Brian: 23:14 65lb/ P band

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