10 June 09
Wednesday
WOD
Big 21 Love
Power Clean: Start Weight 95lbs Men/35lbs Women
Rules:
1. Increment the weight by 5lbs each set.
2. You cannot progress to the next set until successfully complete the weight you are attempting.
3. You have 10 minutes to complete all 21 sets.
4. Any missed attempts will be considered a foul.
5. Time stops at the 10 minute mark. If you have not completed all 21 sets you will be assessed a foul. Example Last clean 180lbs = 4 fouls.
6. Each foul is worth 10 thrusters with your starting weight.
7. At the end of the 10 minutes you will have 3 minutes to return the weight to the starting weight. At the end of the 3 minutes you are back on the clock until you complete all your thrusters. Once your thrusters are done time stops.
8. Trainers are advised to have newbies who are not that familiar with the power clean to use the start weight and complete a single every 30 seconds for 10 minutes. At the end of the 10 minutes and 3 minute rest, have them complete 50 thrusters at the same weight.
9. Those who are able to complete the Big 21 to standard are expected to support their fellow CF’rs by resting 3 minutes upon completion of the Big 21 and then completing 50 thrusters with the start weight. Or they can simply tell them to go pound sand.

Finish with 10 minutes of stretching.