Tuesday, October 13, 2015

WOD

"The Chief"
5 x 3:00 Amraps of:
3 power cleans (135/95)
6 push ups
9 squats

*Rest 1:00 between rounds
*Score is continuous count.  Start round 2 where you left off on round 1.  At the end of the WOD, you will have one score like 25 + 8.
*Compare to 2-13-15

Courtesy of CrossFit, Inc.

Tip of the Day
Here's a few tips to get well into the round of 20.  1) Don't drop the bar, touch and go all of your cleans.  2)  Don't walk around between movements.  After the cleans, hit the floor for the push ups.  After the push ups, step up into your first squat.  3)  There is scheduled rest, do not rest during the 3:00 of work!

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country. -CrossFit, Inc.