WOD
for time
1 Mile Run
100 Medicine ball cleans 20/14 lb
1 Mile run
Workout notes
Today’s workout is in the format of a chipper with two movements. We have a higher than normal volume of running coupled with a large single element set of the difficult medicine ball clean. Scale the workout by cutting the runs to 1000M rather than one mile and consider fifty or seventy-five cleans if you are new to CrossFit. Spend some time practicing the medicine ball clean during your warm-up. You’ll want to drive the hips fully open prior to dropping under the medicine ball to receive it in a full squat. Make an effort to move your hands and arms around the ball keeping it from rotating. To practice this start with the laces facing out and make sure they stay there throughout the movement. Do your best not to short the movement and hit your full range of motion for every rep.
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