November 15th

Cleans were the theme of the day and the WOD proved to be a challenge. Core strength and soild technique on the lift played a huge role in this workout. The athletes who were efficient with the movement did well, ones that weren’t struggled after their initial burst of energy was gone. The 5 pm class brought the noise! Lots of athletes, intensity and good times! Great job today!

Top Times
Men
Mike Tarnapoll- 7:57 (155)
David Ulmer- 11:46 (185)

Women
Louisa Mezache- 12:04 (95)
Dawn Elsa- 9:24 (85)

Skill-
10 Minutes
Power clean and front squat on odd minutes
Ful;l squat clean on even minutes

WOD
21 Squat cleans (155/95)
21 Hand release push-ups
21 Power cleans (155/95)
21 Hand release push-ups
21 Squat cleans