23 Feb 2008 - PM Workout

Did the CFWU, then worked on a little KB technique as a specific warm-up for the WOD, which was:

The KB 300

50 KB Cleans(25 each arm)
50 KB Press(25 each arm)
50 KB Swings(25 each arm)
50 Figure-8s(25 each direction)
50 KB Snatches(25 each arm)
50 KB Deadlifts(2 arms)

This workout really smoked their lower backs.
Times:
Anton(44#KB) - 12:51
Chris(44#KB) - 12:42
Dave(26#KB) - 13:33
Bruno(35#KB) - 15:07

Everyone's technique has improved dramatically.

After the workout, we practiced the MU Transition, L-sits, and I introduced them to the L-Pull-up.