Dead Lift + Power clean + Double Unders = SWEAT!

Tuesday was another great night! We started off with the warm up:

2 laps of jumping rope around the gym which = 800 meters
1 sprint around the gym which = 400 meters
2 rounds of 8 reps each:
Pull up
Push up
Sit up
Back Extension (we call these supermans)
Squats
(yes that was just the warm up)

For the night's Skill, we worked on our dead lift form. We were to find our max weight 1 rep with proper form. Mine was 143 # with perfect form. I know I am able to do more, but not without compromising looking noodle-y. Once we got our max weight, we took 50% and used that for our workout.

WOD:
5 rounds (with a partner)

5 x dead lift + power clean (at 73#)
Double unders until the partner is finished with their 5 lifts.

I worked with new-ish girl Melina. She's pretty strong but has been having muscle recovery issues with her upper body, she struggled a bit on the power cleans. I was able to power through fairly easily the 73# lifts, I probably could have been good at 93# though that might have been a bit on the heavy side for the power cleans. We were able to finish all 5 rounds in 10:37. Not a bad time at all. Its great to work with partners because you can really push each other.

Here's a picture of Greg and Josh on their last round

We had some more after class fun