Power Cleaning and Pull-ups

Katie with her "Game Face" on!

Today's WOD:

Power Clean 75% Body Weight
Pull-up
    
10,9,8,7,6,5,4,3,2,1 reps for time.

Warm-up:

  1. Row 5 minutes
  2. Hip/Back Extension x10
  3. Reverse Hyper x10
  4. Chin-up x10
  5. Ring Push-up x10
  6. Shoulder ROM
  7. Hang Power Clean w/bar x5

MOD:

Power Clean
Kipping Pull-ups

Post-WOD:

GHR 5-5-5
L-Sit Holds 30sec. 3 efforts
Roll & Stretch

CFTally Athlete Results:

Brennan 23:29 Scaled

The Standard 18:41

Brad 15:40 Scaled

Melissa 14:39 Scaled

Cracker 14:39 Scaled

Special K 22:36 Scaled

Kim Possible 12:05 Scaled

Sarge 14:23 Scaled

Gymee 15:58 Scaled

Q 15:24

Mighty Mouse 15:53

Professor 9:24

Little T 13:39

Rubber 11:13 Subbed

Katie 16:48 Scaled

K-Belle 16:43 Scaled

Happy 11:09

JuJu 13:38 Scaled

Ron 14:37 Scaled