Manhatten

That is the name of the WOD according to CFNE...

So the WOD today...
Get a good warm-up in...
20-30 Burpees
Run
Form with a bar for Snatch or Cleans
You get the idea...

Manhatten
For time:
21-15-9
Deadlift (225#/155#)
OHS (135#/95#)

then...

Skillz Work
OTM for 20 Min:
odd = 3-Position Squat-Clean (50% of 1RM)
even = 3 Muscle Ups
3-Pos = Mid-Thigh / Knee / Shin (but no touching the ground)
2 sec. HOLD @ each position
Work "getting low / under-the-bar / speed under bar / quick drop"
rather than catching in power position & squatting with it!

Feidt ~ 11:25
tb ~ 11:11 / Skillz @ 115#...got all but 5th & 10th set w/ 3 consecutive MU!
Syd ~ 8:42 (95# OHS) flew thru the DL (21 done in 45sec =  Monster!)
Val ~ 10:58 / Skillz @ 85# and worked C2B & some dips I think

The Boys did "Just-A-Mile" WOD today... JAM!
400m Backward Run
400m Lungewalk
400m Broad Jump (frog-jump style)
400m Run
Simple...eh?!
We will be doing this one during the school year...just for Bertag!!!