May 12th

Our focus in the skill today was dropping fast under the bar into a full squat clean. The movement was started in the hang position forcing faster hip explosion and a quick elbow sweep. For a WOD today we used a Crossfit Benchmark girl and she is quite the treat. Some athletes came out the start a little too fast and hit a wall on the thrusters. Grip and forearms get put to the test in this workout.

SKILL
3-3-3-3-3
Hang Squat Clean

WOD
“Jackie”
1000m Row
50- Thrusters (45# Bar)
30- Pull-ups