Monday – 121105

Halloween Party was a success. Cops didn’t show up. Fire Department did. Perfect.
Thanks to everyone that came, I hope you had as much fun as us!

Before the party we had the first of what I hope to be many Weightlifting seminars with some top notch instruction. Please don’t feel left out if you didn’t make this one, it was small and sold out fast. In the future we will have more instructors and more spots available. If you really want to learn how to lift, I (and maybe Laura) will be attending a huge weightlifting camp in Jan. Here are some highlights from Sat. I think everyone PR’d before we really even learned anything…

WOD

10 min of Clean Warmup/Practice

5 rounds for total time of:
20 KBS 53/35#
10 Squat Clean to Thrusters 95/65#
15 Burpees
Rest 2 minutes.

OUTLAW

Front Squat:
2X5 @ 80%, 2X3 @ 85%, 2X2 @ 90%, 2X1 @ 95% – rest 2:00

15 minutes to establish a 1RM Snatch from blocks (just above the knee).

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