Thursday, November 24, 2011

Black Friday

Lift:
Dead Lift 5-5-5-3-3-3

WOD:
4 Rounds for Time
Row 500 Meters
Rest 3 minutes


Beautiful clean and jerks Wednesday! It was fun to work on our skills and go heavy. We went over the importance of the hook grip and the transition from the clean rack to the jerk rack.






Watch Carissa Gump hit an American record for the clean and jerk with 120 kg. Here is Casey Burgener's clean and jerk.  These videos are short and easy to watch.  If you get addicted to them like me, this link brings up a long list of nice cleans.

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