FRI20NOV2015

IMG_1991We have about 20 of these left to sell for $5! We also have patches for $5! And don’t forget to pre-order your hoodie and sweatpants!

WOD

If you don’t know the backstory behind this workout please read this.

“Becky”
For Time:
800M Run
30 Squat Snatches (95/65)
400M Run
30 Hang Power Cleans (95/65)
200M Run
30 Back Squats (95/65)
400M Run
30 Push Ups
800M Run
30 Pull Ups

Extra

EMOM x 12 min:
0:00: Bench Press x 8 reps @ 70% of 1RM
1:00: Pendlay Row x 8 reps AHAP

EMOM x 12 min:
0:00: 20 ft. HS walk
1:00: 7 perfect HSPU

After conditioning:
– 100 alt. barbell side bends (50 e/side)

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