Work on Sunday

Sunday was all about dynamic and functional movements.  The 10 am class learned the hang squat clean while the 11 am elements class practiced the thruster.  Both movements require powerful hip extension and a good front squat.

The hang clean

The thruster

Skill

Hang Clean

Thruster (Elements Class)

WOD

7 rounds of

7 hang cleans (95#/65#)

7 ring dips

Elements WOD

15 minute AMRAP

7 thrusters

14 dips

Post times and rounds to comments

Christian working on his ring dips

Glendale Gym CrossFit 818 642 7270

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