Monday, September 15

sept2014e

This week is our de-load from powerlifting.  We will be focusing on Oly lifts and even have several opportunities to 1 rep max on the Clean, Jerk and Snatch.  The WODs will be a little longer this week and there just might be a benchmark thrown in later in the week.

ATTENTION: The gym will be closed the weekend for an L2 Cert.  Sorry for any inconvenience.

Lift:
Hang Squat Clean
3×50%, 3×65%, 3×75%

WOD

For time:
30 Thrusters
10 GHD sit-ups
400 M row
20 Thrusters
10 GHD sit-ups
400 M row
10 Thrusters
10 GHD sit-ups
400 M row

L1- Choose weight and abmat sit-ups
L2- 95lbs/65lbs
L3- 135/95lbs

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