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Wednesday 7-12-17

11
Jul
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Wednesday 7-12-17

WOD

OPEN

1. Strength Benchmark
1RM Back Squat

2. Power Clean
Build to a heavy triple

3. Conditioning (Class WOD)

Power Clean: 10 min to work to heavy single

AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)

PERFORMANCE

Power Clean: 10 min to work to heavy single

AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (115/80)
Rest 4:00
AMRAP 4:00:
400m Run
10 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (155/105)

FITNESS

Power Clean: 10 min to work to heavy single

AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (95/65)
Rest 4:00
AMRAP 4:00:
400m Run
10 Burpees Over Bar
Max Power Cleans (115/80)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (135/95)

Scheduling announcement:

July 29th and 30th, Closed for Level1 Certification.

August 6th, Bonnie&Clyde!!!! (Details coming)