* WHAT A GREAT JOB ON THE CLEAN AND JERKS TODAY. A BRUTAL WOD OF A UNBROKEN GRIP KILLER. REALLY COOL TO SEE HOW GOOD ALL THE MOVEMENTS LOOKED TODAY!
** OCTOBER 20TH - OLYMPIC LIFTER AARON ADAMS WILL BE DOING A SEMINAR TEACHING THE CLEAN AND JERK AND SNATCH IN DETAIL. THE GUY IS UNREAL AND REALLY WORTH TAKING YOUR TIME TO CHECK THIS OUT! THE ADVANCED SUNDAY CLASS IS SOLD OUT BUT THERE ARE 5 BEGINNER SPOTS LEFT.
WARM-UP
** OCTOBER 20TH - OLYMPIC LIFTER AARON ADAMS WILL BE DOING A SEMINAR TEACHING THE CLEAN AND JERK AND SNATCH IN DETAIL. THE GUY IS UNREAL AND REALLY WORTH TAKING YOUR TIME TO CHECK THIS OUT! THE ADVANCED SUNDAY CLASS IS SOLD OUT BUT THERE ARE 5 BEGINNER SPOTS LEFT.
WARM-UP
400M RUN
20 PUSHUPS
20 WEIGHTED ABMAT SITUPS
10 STRICT PULLUPS
DYNAMIC STRETCH
ENDURANCE
RUN 1200M
ROW 1000M
RUN 400M
STRENGTH
10 MIN TO FIND 5RM HIGH HANG POWER CLEAN
THEN
2X5 @ 90%
WOD
100 BURPEE PULLUPS FOR TIME/ GI JANES!
“IF YOU ARE OVER 5’8 OR TALLER YOU ARE ON THE TALL BARS.
- LET IT DEVELOP!
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| RESULTS FROM 10/9/12 |
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