Friday, January 17, 2014

Remember this Saturday we'll going for a 1-rep maxes in the Snatch and Clean&Jerk. Please arrive prior to 9:30 so we can begin warming up and start lifting prior to 10:00.  We still have our 9:00 a.m. WOD as planned!

Mimi flying her jump ropes!!


Samson Stretch L&R :20
400m Run
2 Rounds of:
10-15 OHS
10-15 Ab-mat Sit-ups
10-15 KB Swings
10-15 Dips
5-10 Pull-ups
  
WOD
Conditioning
For Time:
800 Run / 1000m Row
5 Squat Cleans, 95/63#
550m Run / 750m Row
10 Squat Cleans, 95/63#
400m / 500m Row
15 Squat Cleans, 95/63#
250m Run / 250m Row
20 Squat Cleans, 95/63#
Rx+=135/93#

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