Fri – 10/24/2014

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“Do one thing every day that scares you.” – Eleanor Roosevelt

Hydrostatic Body Test – Schedule Mistake

I made a mistake in last night’s post. The Test has been moved to Tuesday, Nov 11th. Last night I accidentally wrote the 10th. If you pre-paid for the re-test and can’t make it on the 11th, you can check their schedule and find another day they are close to us. It does not have to be done at our location.

WOD

Snatch: 4×2, 3×1, build to heavy but perfect single

AMRAP in 6 minutes:
10 Deadlift (185/135)
10 Box Jump Over (24/20)
8 DL
8 Box Jump Over
6 DL
6 Box Jump Over
ME Bar C2B Pullups in remaining time
–REST 6 MINUTES–
AMRAP in 6 minutes:
6 DL (185/135)
6 Box Jump Over (24/20)
8 DL
8 Box Jump Over
10 DL
10 Box Jump Over
ME Bar C2B Pullup in remaining time

Rx+ = 225/155 & Bar MU

Extra

Clean: All multi reps should be done touch and go, every 90 sec: 60/3, 70/3, 80/2, 85/2, 90/1, 92/1, THEN 80/1 every 30 sec x 8 min

Jumping Back Squat: 3×8@30% AFAP
rest 30-60 sec between sets

 

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