WOD - 02/26/10

Skill:
Competitors:
Double-unders: 10 minutes

Non-competitors:
HSPU: 5-7 minutes

Strength:
Competitors:
Clean & Jerk 10x1 - no more than 65% of best clean, focus on technique

Non-competitors:
Clean & Jerk - heavy single, then 4x1 @ 90%
Back Squat: heavy single, then 3x3 @ 88%

Finisher:
Competitors:
4 Rounds, rest as needed between each
Jog 1 lap
7 Push-ups
10 Squats

Non-competitors:
DB/KB Sidebends 4x15/side (heavy)

Both:
Long stretch / Foam Roll / Lacrosse Ball

Competitors: focus on technique for clean & jerks, big hip extension, pulling under the bar, elbows UP, solid drive on jerk, actively push under the bar, long/wide split for stability; Finisher for competitors should be done at a nice/relaxed pace