Tuesday 04.30.13

Thank goodness! SPRING HAS SPRUNG!

TONIGHT!

6:30 PM

Doubleunder FACE-OFF

See if all that hard work paid off with a chance to win a custom WCFM t-shirt and a jumprope!

Use the stretching time during the strength session to really loosen up your front rack position. You want to be able to rest the barbell on your shoulders as much as possible during the timed portion of today's WOD, which includes atomic thrusters. This movement relies heavily on the front rack position for efficiency of movement and conservation of energy.

WOD

Strength:

5 Rounds

5 bench press (increase load each round)

2 clapping pushups

Lat and Pec stretches

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Run 800 m

50 atomic thrusters (135/95)* 

*1 atomic thruster = squat clean + thruster