Tuesday – 130129

We had record breaking attendance Monday. To do a 7 min AMRAP of Burpees. You people are sick in the head, and I love it.

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Don’t forget to get your teams figured out and signed up for the AMRAP Series Competition! It’s on you guys to take care of all that. We have one team (4 people) registered right now. 16 of you put your name down on the roster! It’s going to sell out very soon I’m sure.

P.S. – I did that 400M Front Rack / Thruster WOD today. It was atrocious.

WOD

HBBS: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75%

-then-

12 Min Time Limit

5 rounds for time:
4 Power Cleans @ 80%
8 HSPU
40 Double-Unders

Intermediate
5 rounds for time:
4 Power Cleans @ 80%
2 Wall Walks
120 Jump Rope

Beginners
3 rounds for time:
4 Power Cleans @ 80%
2 Wall Walks
80 Jump Rope

8 Min SHOULDER MOBILITY

EXTRA

Front Squats: 1X5@60%, 1X5@65%%, 1X5@70%, 1X5@70%

15 Min of Practice – Vertical Snatch off High Blocks (at hip) – perfect technique DEMO

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