Friday – 12/20/2013

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So much room for activities!

Holiday Schedule

Sat, Dec 21      – CLOSED (Weightlifting Meet/Christmas Party)
Mon, Dec 23   – Regular Schedule
Tue, Dec 24    – CLOSED
Wed, Dec 25   – CLOSED
Thur, Dec 26  – 530AM/830AM/400PM/500PM/600PM ONLY
Fri, Dec 27      – CLOSED
Sat, Dec 28     – 900AM/1000AM
Mon, Dec 30   – Regular Schedule
Tue, Dec 31    – Morning Classes ONLY
Wed, Jan 01   – Noon “Hangover WOD” ONLY

WOD

1) Clean & Jerk – 20 minutes to find 2RM

2) Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell C&J (45/25)
60 seconds of Row for Calories
60 seconds of Rest

For DB C&J, dumbbells have to be lowered past the knee.

COMP

If you are lifting Saturday, only complete Parts 1 & 2. Build to your openers on both.

1) Take 20 minutes to build to a heavy Snatch
Let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics

2) Take 15 minutes to build to a heavy Clean & Jerk
As with snatch, let feel dictate the load

3A) Deadlift 3X6 @ 75-80%
Rest 20 seconds
3B) Strict Handstand Push-Ups 3XME
Rest 3 minutes