WOD Wed. 09/15/10

CFAH_0910 057 Oh No!! What happened to Skill Day?


High hang squat clean, 3-3-3,  2 Min. rest between
 High hang clean means that you lower the bar about 3” below a normal upright
position where you are standing completely straight (no hip/knee bend). Once at
this position, pause momentarily, then initiate the movement. Your focus should
be on speed – catching the bar low in the front squat position with elbows high.


Pull Ups



photo: Dave, a visiting trainer from Diablo CrossFit in CA, gets an upclose and personal view of the Prowler.

video: 5:30 am class doing the WOD. Rory hits a 3:40, missing his PR by :02!

Posted in Arlington Heights WOD, Uncategorized.