Thursday, January 7, 2016

Row, Deads, Front Squats

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for under 90 seconds.

Join PR's Make Life Better on fb

*Make sure you are prepared for the week with quality foods, and throw out left over junk food from the holidays.
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WOD
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Barbell & Accessory
A) 3 Position Squat Clean (floor, knee, pockets) + 1 Jerk, 1-1-1-1-1
B) GHD Sit up 5x5-10
C) Mobility - 5x2 mins

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Foundations 
For time:
40-30-20-10
Hang Power Cleans 95/65/45
Sit ups


Conditioning 
AMRAP 20
50 Cal Row
50 Deads 185/135/95
50 Front Squats 135/95/65


Competition 
5 RFT
5 Deads 315/225/185
5 T2B + 3 C2B + 1 Bar Muscle-up (equals 1 rep)
20' HSW




                                                                                                                     

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