Friday – 121116

“The Powers Towers” (Not sure what’s happening with that ankle.)

Happy Birthday Mai!

If you signed up for a hoodie, we will or have added it to your account. You must pay (online or in person) by Sunday night to guarantee your order. Overstock will be VERY limited.

8:30AM Olympic Weightlifting
10:00AM Team WOD


EMOM for 10 minutes:
2 Clean Pulls @ 110% DEMO


4 rounds for total reps of:
2 minutes ME KB Swings @ 24/16kg
-1 minute rest
1 minute ME Mountain Climbers
-1 minute rest


5X3 Bench Press – heaviest possible, rest 2 plus minutes.
Notes: All reps must be performed with the hips (butt) in contact with the bench.

1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) DEMO
1b) 3X20 UB GHD Situps – rest 60 sec.


3 replies
  1. Kelly Roach
    Kelly Roach says:

    Stomach bug has hit us hard – don’t think I will make it back until Monday. Please put me down for a Large Hoodie and I will pay online.


    Kelly 214-766-8398


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