Wednesday, December 11, 2013

shakedown1

SoCal’s Santa Shakedown is this weekend December 14th (All regularly scheduled Saturday class will be cancelled but please come and enjoy the event)!! You can still sign up on the whiteboard until Thursday. We have a scaled and RX division so everyone can participate. Check-in starts at 8am. The entry fee is a Toys for Tot’s present. Also there will be a paleo potluck after the competition so bring your favorite dish to share!

Today’s Workout:

Warm-up: Snatch Grip Burgener Warm-up & clean grip Burgener Warm-up

Lift: 15 minutes to complete a 2 RM power clean

WOD:
For Time:
3 Rounds of
5 Power Snatches
2 -15 foot rope climbs

L4-165/115, Rx Rope climb
L3-135/95, Rx Rope Climb
L2-95/75, Rx or modify Rope Climb
L1-75/55, Rx or modify Rope Climb

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