C-WOD Friday 8.31.12

1.  Box Jumps
6 x 2 at max height.   Don’t need to rebound.

2.  Snatch 
9×1, OTM at 75%

3.  Clean and Jerk
9×1, OTM at 75%

4. Alt. Weighted Step ups
2 x 8/side – with a loaded barbell on the back rack, step up to a 20″ box (or something that gets your raised quad close to parallel to the ground).  Alternated legs every rep, 16 steps = 1 set.

5.  5 Rounds, NOT for time:
50m Heavy Forward Sled Drag – Heavy enough that is forces a walk.  If you can run it’s too light.
15 Weighted Sit ups
Rest about 2 minutes between rounds.

On the sled drags choose a weight that is right for you.  Try to keep your torso more upright and “heel to toe” as you walk.  This doesn’t make it easier, but results in more posterior chain engagement, which is what we are after in this WOD.  Remember we are not always after faster times and better scores.  Sometimes its about the stimulus not the score.