Squat clean 3-3-3-3-3
Then
100 slamballs for time (20/14#)
WOD Notes: The squat cleans should be “touch and go” with no resting on the floor or shoulders. Ideally it should take less than 20 seconds to complete the 3 lifts each set. To see an excellent example of this workout performed, check out games qualifier Aja Barto here.
Community Notes: Happy Birthday Natalie!
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Happy Birthday Natalie!!! Its booty shaking time : ) In for 6:15!!!
Booty shaking? Woot!
Happy Birthday Natalie!!! I’m going to try to make the 6:15 since I can’t make the afternoon class today.
See you at 6:15
Booty booty booty rocking everywhere!!! Happy birthday Natalie! 🙂
Happy birthday Natalie !!!
Happy Birthday Natalie!!
Happy BDay, Natalie!
Big morning crew at Club ICA today…
John M. 105#, 3:48 (20#)
Cindy 55#, 4:42 (10#)
Mickey 125#, 3:30 (16#)
Tiana 150#x3, 155#x2, 3:21 (16#)
Chris C. 155#x3, 165#x1, 6:11 (20#)
Natalie (Beyonce) 90#, 4:51 (14#)
Lindsey 95#, 4:10 (14#)
Kim 90#, 4:39 (12#)
Blake 155#, 3:23 (20#)
Matt F. 140#, 3:41 (20#)
Cari 125#x3, 135#x2, 4:48 (14#)
We had some big numbers early this morning with some awesome form. Few things to mention: Cari & Tiana for great squat clean form, Chris C. for his textbook slam balls, and Natalie & Cindy for great improvements with squat depth. Awesome work this morning EVERYONE!!!
Happy birthday Natalie, wish I could shake my tail feather with all of you tonight!
Best wishes on your big day tomorrow Mr. & Mrs. Warnek!!! 😉
Nice job morning crew! Happy birthday Natalie!
Thanks everybody for my b-day wishes and great job today guys 🙂
Happy Birthday Natalie!!!
Enjoy your special day tomorrow Nikki and John and have a great honeymoon!
happy birthday Natalie!
anyone elses traps still trashed from firebird?
these squat cleans should be fun
didn’t seem to slow you down, Phil! 🙂
4:30
Craig – 195, 3:30 (24#)
Nick – 130, 4:03 (20#)
Mike S. – 195, 6:47 (20#)
Henry – 115, 5:12 (20#)
Brendan – 105, 6:12 (20#)…115×2
super.
5:30
Phil 215, 4:43 (20)
Laurie 80, 3:59 (14)
Dan 175 (185×1), 5:00 (20)
Jerry 105, 6:18 (20)
Stacey 55 (f), 5:50 (14)
great job in the heat tonight. props to Phil for get +10 over his old 1RM on a 3RM, and to Laurie for much improved form!
Boy, big surprise Phil.
Congrats.