Saturday, November 9, 2013

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Today’s Schedule:

8AM- Olympic Lifting Class with Coach Greg

9AM- “The Hammy”
For time:
row 1,000m
7 squat clean & jerk (135/95)
50 push-ups
7 squat clean & jerk (135/95)
50 sit-ups
7 squat clean & jerk (135/95)
50 box jumps (24″/20″)
7 squat clean & jerk (135/95)
50 pull-ups
7 squat clean & jerk (135/95)
run 1,000m

L3: Rx
L2: 115/75, 24″/20″
L1: 95/65, 20″

10AM- Weekend Warriors (Free Class)

Partner wod for time:
150m dumbbell farmer’s carry (30/20)
40 burpees
150m dumbbell farmer’s carry (30/20)
30 hug-a-Twinkie
150m dumbbell farmer’s carry (30/20)
20 rope pulls
150m dumbbell farmer’s carry (30/20)

One person working at a time.  Both members perform the farmer’s carry, switching on and off as needed.
All movements can and will be scaled accordingly.

11AM- Women’s Only Class (No childcare today)
15 minutes of Mobility
WOD:
Against a 9 minute clock…
Perform an 8 minute AMRAP of:
7 WallBalls, 20/14
6 Pull Ups
5 Plate-facing Burpees
from minutes 8-9, perform max reps Double Unders

 

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