Nearly there!!
.
Pic: Angela Clancy

 WoD: "Old Skool"

Complete As Many Rounds As Possible in 15 minutes

of:

20 Medicine Ball Cleans

10 / 7 Strict Pull Ups

.

M: 9kg Ball. ---|--- W: 7kg Ball.

.

• Bringing in a super important and foundational movement to the mix. The "Med Ball" clean teaches us about the importance of a full & open hip extension at the top of the move very quickly followed by a rapid closing of the hip joint. Obviously this carries over extremely well to your barbell Clean, but it also transfers through its sibling, Snatch.
• Maybe a little less obvious is the skill transfer of learning how your hips operate the large majority of moves that you get to execute during your CrossFit classes. Learning how to fully open those hips without letting your arms get in the way is a fine skill. Think about your Sumo Deadlift High Pull, ya'll know just how awkward that feels if you are yanking at the bar before you've even stood up! What about that Push Press or Push Jerk? If you don't know hoe to fully utilise and open those hips that bar ain't getting too far over your head now is it??
• And finally, think about your gymnastics. People often won't associate good & proper hip use with anything there but think about your (kipping) Muscle Ups. You need to thrust & open those hips followed very quickly by you closing them again and you have the power generation to perform that transition.
• Couple that with the humble Strict Pull Up and you have a workout with what's known as "complimentary moves" that is a recipe for continual movement (as long as those pull ups don't dry out on you!!).
• Who's got 7 rounds in them??
• Hold the standards. Form is priority as always.
• Scale as needed.

.

Post your Number of ROUNDS to your Beyond The Whiteboard account.