Tuesday, November 25, 2014

Reminder: There will not be a 6:30 p.m class this Wednesday, we will be closed all day Thursday and Friday we will only have 3:30, 4:30, and 5:30 p.m. classes.

Saturday 9 a.m. taking up both boxes!!



Arm/Leg Swings

3 rounds of:

10 Shoulder Dislocates

10 OHS

10-50 DU’s



10:00 EMOM

Even: Ab-mat Sit-ups

Odd: Plank Hold (2nd Right-side, 4thLeft-side)



AMRAP 3:00
3 Power Snatch 115/73#
20 DU’s

Rest 3 minutes

AMRAP 4:00
4 Power Snatch 95/63#
20 DU’s

Rest 3 minutes

AMRAP 5:00
5 Power Snatch 75/53#
20 DU’s

Score is reps for each round

Rest 3:00

1K row for time.



Weightlifting

Work as heavy as you can with good form

1 Hang Clean + 1 Clean + 1 Jerk

(Clean means Squat)

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