Saturday's work on your weaknesses

New format for Saturday's workouts; attendees can do the WOD ("The Chief" in this case) or strength work on specific skills.  

Friday's WOD

Warm-up: 
2 rounds for time of (with a partner, 30 each)
30 Overhead Sit-up Dynamax Ball throws (men 8lb / women 6lb)
30 Standing Reverse Twisting Throws
30 Russian Twist Throws

Tech:
Power Cleans; 12,5,5,5,5,5

Workout:
"The Chief"
3:00 of
3 Power Cleans (men 135lbs / women 95lbs or scaled to ability)
6 Push-ups
9 Squats
1:00 Rest
Repeat for a total of 5 rounds and score your total number of rounds. 

Thursday's WOD

Warm-up: 
400m Run Around the Block

Tech:
GHD Sit-ups
Back Extensions

Workout:
3 rounds
30 GHD Sit-ups
30 Back Extensions
30 Push-ups
400m Row