WOD: 4/19/18

Look below for yesterday’s post about integrity of reps.  We’re dead serious about holding the standard for honesty.  If you need more convincing, check out some of our previous posts about it:
5/18/17 – Standards
6/24/13 – How to Deal With Cheaters
1/7/13 – Pros and Cons of Whiteboards
4/5/12 – Dealing With Challenge (by Lisbeth)
6/15/11 – Powers Equal to Your Tasks
An open letter to cheaters

Now, let’s be gracious to our fellow CFMers, and let’s also hold the standard.

3-4 Rounds:
A) Dumbbell Bench Press x 8 Reps
B) Single Arm Ring Row x 8 Each Arm
C) Double KB Front Squat x 8 Reps

30 Clean & Jerks for time: (135/95)
*Compare to 6/19/17

Priority #1: Proper positioning (midline stable – not flexed or extended; feet flat on pulls, receiving, and driving; no early arm pull; proper rack position on receiving and driving; full extension overhead on completion; maintaining leverage in eccentric phase; etc.)
Priority # 2: Move as fast as you possibly can with your load while supporting Priority 1.

I.e., this workout should push the limits of your anaerobic capacity.  It should be uncomfortable – VERY uncomfortable towards the end.  To push your anaerobic capacity you must move quickly, with minimal (if any) rest.  To reach our intentions for your physical capacity you must challenge your threshold.  Be great.

3 Rounds:
A) Ring Roll Outs x 10 Reps
B) Russian Twists – slow  x 30 Seconds
C) Dumbbell Chest Fly x 8 Reps

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