"PULL!"

That's one of the cues I'm constantly yelling to athletes doing Christine which is a fantastic WOD. She takes three types of posterior chain movements: rowing, deadlifts (aka "clean pulls") and jumps. This is how I see the breakdown:

• Rowing is performed by aggressively pressing your heels down, opening the hips and straightening the back from an almost fetal position repeatedly to complete your assigned distance. Because it uses a number of major muscle groups in a rhythmic fashion it is oxidative, or aerobic.
  
• Deadlifting requires an identical movement (with exceptions), but because you are dealing with heavier loads and have less duration during the exercise you are now using the phosphagen energy pathway, which leaves your muscles feeling weaker lifting the heavier load repeatedly.
• Box Jumps find a happy middle ground with the glycolytic energy pathway. Yes, you are doing explosive work but it's "easier" to do higher repetitions. With an explosive snap of the hips with major assistance from the legs and posterior chain, you start from the ground and end up 20" or so flat-footed on a higher surface

Combine all three of these movements and you have some work ahead of you. Watch a video here [Windows Media Player]

Nate in his starting position

"CHRISTINE"
3 rds for time:
500m row
12 deadlifts, BW
21 box jumps, 20"

Nate 15:37*
Tammy 14:50*