11/29 WOD

Workout (21-15-9)
hang cleans  135 lbs for the guys
pull-ups  
ring jumps
roll outs

This WOD was a good challenge for most.    As we get better with technique, the hang cleans will be much easier.    Points to remember.  1.  "Hang" the bar as if your arms are ropes ( I rest the bar on top of my legs).   2.  Start pull/push with the hips. Your legs can actually help "push" the bar.  Accelerate the bar and then "Catch" it quickly.  3. "Catch" with a small squat .  You can not use your arms and get a heavy load up.   The heavier the load the more leg and hips you will need to utilize and the the deeper the squat on the catch.    BrianJ

Mike S.  24:48
Derrek   27:03 (no assist)
Anthony  24:58
Bill         26:11
Brian      18:00  + 1.5 min penalty  (bar dips for ring jumps)
Brittany 
Jill
Marco
Randy