Monday 12.23.13

We have regularly scheduled classes on Monday.

Remember, we are only open for 9 am and 10 am classes tomorrow (Christmas Eve).  We are closed Christmas Day and will be open again for 9 am and 10 am classes on the 26th.

Essentials:
DL – 10,8,6,4; rest 2 min.
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13.1
Fitness:
Power Clean – 5,4,3,2,1 rest 2 min.
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13.1
Performance:
Build to a max Power Snatch
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13.1
Open WOD 13.1 – Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 snatches (75/45)
30 Burpees
30 snatches (135/75)
20 Burpees
30 snatches (165/100)
10 burpees
As many snatches as possible in remaining time (210/120)
Essentials: Use dumbbells for snatches.  Pick three weights (light, moderate, heavy)
Fitness: Scale weights as needed
Performance: Must use RX weights