Change is good

Friday WOD is being changed.  

Kristine 'bad assery' San Fran has decided a chipper was in order for Friday.  SO joe's gym is updating friday's WOD to:

250M Run (2 laps at the GM BOX)
25 Dead lifts (Core tight, lats and shoulders engaged.  Bar moves vertical)   
250M Run
25 Hang Clean (open hip, tall shrug, fast elbows)
250M Run
25 Front Squats (all the way down, elbows high)
250M Run
25 Shouulder to Overhead (head through the window!)
250M Run
25 Over Head Squats (shoulder's active not too open.  Weight over midline)
250M Run

Anytime the bar is set down during the 25 reps ('cept rep 25), 5 burpees must be performed before bar may be touched again.

Recommend weight:
65   Newbies/ Bad Ass Girls
95   Old Men
Scale appropriately.  It is more important to have good form then do any recommened weights or to finish first.


(first image- weight over midline, secont too have 'issues')