2/11/13

Skill:

Ladder Drills

Strength:

Banded Deadlifts- 3 every 30 seconds for 6 minutes at 60%1RM plus a band

WOD:

"Grace"

30 Clean and Jerks for Time 135/95

*This is the only Crossfit WOD I can think of where no specific type of Clean is designated and Power Cleans are allowed.  Generally, if it says Clean, it means the prescribed movement is a Squat Clean.  In this case however, a Muscle Clean, a Power C lean, or a Squat Clean will do.  As far as the Jerk, get locked out, bar over the base of the neck, ears visible in front of the shoulders.  Go fast...