CFQ

Warm up:

Dock Run, 1 round of Cindy

PVC drills. DL and Shrug, Front Squat, Hang Clean, and Clean.

WOD:

Wednesday 090211
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Post time to comments.
Compare to 080628.

Scaling was accomplished using singles or box jumps on the rope, adjusting weight/reps on the cleans, and using bar dips/bench dips/jump to support on rings.

Good effort by all. Most common flaw was not opening the hips in concert with the shrug. Remember Core to Extremity! Fire those elbows through into the rack. Depth on the front squat looked pretty good as a whole. Thanks to all for their patience with the ops management!