WoD for January 3rd, 2013

Warm-up:  Bergener Power Clean

Strength: Warm-up Power Clean

WOD: “The Chief”
Max rounds in 3 minutes of:
3 Power Cleans (135# / 95#)
6 Push-ups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.

You will always start with the Power Cleans at the beginning of each cycle.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

MOB: Roll Posterior Chain / Quads

Coach’s Tip: One of my favorites. Not a lot of pacing should be going on here as you get a minute to regroup between sets that last only 3 minutes. Go hard and get rewarded!

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