Monday, December 9, 2013

Row, Thrusters, Pull-ups

WOD

Barbell

Snatch: 5x1 @ 90%


Clean Complex - EMOM 5
1 Power Clean + 1 Hang Power Clean + 1 Squat Clean + 1 Hang Squat Clean (work to a heavy set)
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Foundations 
For time:
30-20-10-20-30
Overhead Lunges, 25/15# plate
Sit-ups
* 100 Fast Singles b/w rounds


Conditioning - "Jackie"
Row 1000m
50 Thrusters, 45/35#
30 Pull-ups   


Competition 
AMRAP 20
21-15-9 of:
Thrusters, 95/65
Pull ups

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Yesterday's PR's & Noteworthy Efforts


Best Results for Yesterday's WOD    
Foundations: 
Conditioning: 
Competition: 
Barbell:  N/A
Weekly Challenge: 

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Weekly  Challenge 
-TBA
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

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