Wednesday, November 26, 2014



No 6:30 p.m. class tonight, Closed Thursday and 3:30, 4:30, 5:30 only on Friday......

Team Beaufort is in the house this week while they are on school break. Bottom is Omar getting back into the swing of things after football with 130kg/286# Clean&Jerk.

Arm/Leg Swings
500m Row
2 x 10 of:
Ab-mat Sit-ups
DB Straight-leg Deadlifts
Push-ups
Then:
5 Strict or Negative Pull-ups

WOD
Conditioning
20:00 AMRAP of:
50 Wallballs, 20/14#
50 DU’s
40 Box Jumps, 24/20”
40 Toes-to-Bar
30 Pull-Ups
30 Barbell Facing Burpees
20 Cleans 95/63#
20 Jerks 95/63#
10 Snatches 95/63# 
10 Pull-ups
Rx+ = C2B, 135/93#, 10 MU's instead of 10 Pull-ups


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