WOD 18/03/2014

LAUREN DOING HER THANG - tempo squat @ 50kg (5sec pause at the bottom)

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Well Done on 14.3 Crew. Very impressed with everyone's results. Remember to rest and recover your back and posterior change. Stretch well - fix your posterior chains - stretch those glutes and relax those erectors.

Today Starts your BENCHMARKING! - If you miss a benchmarking session, see me for a catch up

Power:
Clean and Jerk from Blocks 5 x 2
Split Jerk Balance 5 x 3

Conditioning:
Max Effort Burpees in 5 min

Skill:
Monkey Hangs x 15min
(if you don't know what these are - and are doing these at home, go through sets of passive, active and retracted hangs)