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Monday 12/8/14

7
Dec

Monday 12/8/14

Athletes choice of Birthday WOD’s…..

“Derick” (Monday 12/8)

7min AMRAP

3 Clean and Jerks 135/95

3 Muscle-ups

6 Clean and Jerks

6 Muscle-ups

9-9, 12-12, 15-15…continue climbing by 3’s until time is up.

– or –

“Brian” (Sunday 12/7)

7min AMRAP

3 Power Cleans 135/95

3 HSPU’s

6 Power Cleans

6 HSPU’s

9-9, 12-12, 15-15…continue climbing by 3’s until time is up.

 

Back Squat *use real max

70% x 3, 75% x 3, 80% x 3 x 3 sets

Note from the Coach;

This is the last week to place a hoodie, shirt, or pants order. We can also get the zip up hoodies like last year for $45. They will not have “athlete” on the back though. I need all money by next Monday the 15th. Due to some problems we had back in the spring, no money, no clothes.

We are having our “Christmas Throwdown, AM vs. PM Round #2” on December 19th @5:30…more details coming soon!