Tuesday, October 27, 2015

WOD

For Time:
50 KB swings (2/1.5)
40 Front Squats (115/85)
30 Toes to bar
20 Wall balls (20/14)
10 Clusters (115/85)

*Courtesy of CrossFit Conjugate

Tip of the Day
Before you Google it, a cluster is a squat clean thruster.  To be efficient at the cluster, you want to have plenty of momentum driving out of the bottom of the squat clean.  If you pause at the bottom of the squat or stand up slowly, the thruster part of the lift will be torturous, slow, and heavy.