Friday (06/20/08)

Location: CHS
Time: 5:00 a.m.

"Shorty"
5 rounds for time of:
1 Power Clean
3 Hang Squat Cleans
2 Jerks
Run 200 ft.

Rest 2 minutes and then repeat the 5 rounds. Your time includes the first 5 rounds, the 2 minute rest, and the last 5 rounds.

Guys' weight is 135#, and girls' weight is 95#. The jerks can be either push or split - a push jerk is faster, but you may need to switch to a split jerk as you tire (at any rate, I do).

This WOD is called "2 Minute Defense" on the main CF site - you can click the name for a video of Pat doing it. I dubbed it "Shorty" since it was one of the first CF workouts that Kris did. For those of you not in the loop on this one, one of Kris's nicknames when she was growing up was "Shorty."

It's a pretty sweet WOD.

I'm hoping my parents will be doing this one with us - I will be using my impressive powers of persuasion.