Speed is strength

for some reason it won’t show the WOD when I have a video if your checking from a smart phone. So here it is-
Donny Shankle. Notice how fast he gets himself under the bar with arms locked out. Speed=strength, especially in Olympic Weightlifting.
WOD 18JAN13
Skill- Split Jerks. Review then work up to a heavy single. Get that heavy single 5 times with about 60 seconds of rest between each attempt
For time-
30-20-10-20-30
Dumbbell Rows (total running count)
Dumbbell Sit-ups
100m Farmers carry between each set (only 4 total)
Choose a challenging DB weight (should be the same for all movements) Anchors will be allowed for the sit-ups.
5th Mountain is next Monday at 4:30 rain or shine! Please let Alika know if you plan on working out.
Olympic O-lifting class is tomorrow at 9am! Hope to see a lot of faces!

I think 13:08 (45#).
It was a good one.
You are a fast farmer!

225# on the split jerk
15:50ish on the WOD w/ 50# dumbbells. That was tougher than it looked