BLACK & BLUE

Nice quick WOD... Setting the tone!

Warm-Up ~ 800m Run +
30-50 Box Jumps

Black & Blue (CFNE)
5 RFT ~
10 Power Cleans (135#/95#)
10 Burpees

Clean Tech.
7 x 1 3-Pos. Pausing Squat Clean (climbing)
#1-Knees (shins vertical, wt. on heels)
#2-Mid-Thigh (bar below shoulders, away from thighs, wt. mid-foot)
#3-High-Hang "Pockets" (knees bent like push press, wt. mid-foot)
Pause @ the position for 2 seconds, then explode up & under the bar to full squat clean!\
Continue to position #2 & repeat, continue to position #3 and repeat...Work speed under the bar!
Rest as needed b/t sets!

JB did yesterdays in a blazing 13:30

Redd ~ 15:41 (@95#)
Oz ~ 9:19*
Val ~ 7:50* / 95-95-105-105-115-115-120
tb ~ 7:44 / 135-155-175-185-195-205-205

* PR's by these two!!!
Val improved by 22 sec!!! (8:12 was previous best!!!) Breakin' the 8 minute mark...BIG!!!
Oz went Rx this time and only 30 sec more on time...HUGE!!!
Oz totaled 1000# more than last time went from 115# to 135#...total wt in wod was 5750# (115#x50 reps)
Now he was at  6750# (135#x50 reps)...no small feat...amazing how far you have come! Proud of you!
Check other Black and Blue HERE from Aug. 27th, 2013