Some incredibly strong new members enjoying "mini Cindy"! Just wait until you see what these 4 athletes can achieve.

Some incredibly strong new members enjoying “mini Cindy”! Just wait until you see what these 4 athletes can achieve.

WOD for Friday, May 24

WODs at 6, 8:30 & 11:45 am and 5:15 & 6:30 pm
Boot Camp at 6 & 7
CFS Gathering at 7:30

I rested yesterday. It was much needed.

Did you notice how clean the box is? Speaking of “clean”…

Strength
Clean
Establish 1RM

After warming up, establish your 1RM. Focus on extending hips, shrugging shoulders, and getting under the bar as quickly as possible. Yes, this is a full squat clean.

Strength/Conditioning
EMOTM for up to 15 minutes
Minute 0:00 to 0:45 complete 1 Sumo dead-lift (@ 50 to 60% of 1RM) and max # lateral bar hops; rest remainder or minute
Minute 1:00 to 1:45 complete 2 Sumo dead-lifts and max # lateral bar hops; rest remainder of minute
Minute 2:oo to 2:45 complete 3 Sumo dead-lifts and max # lateral bar hops; rest remainder of minute

Continue in this pattern until you are unable to complete dead-lifts within 45 seconds OR up to round of 15 dead-lifts
Score = total # lateral bar hops

The weight will feel light. Nonetheless, focus on form.