October 1, 2013

SUPER MAN, WHERE ARE YOU?

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FRIENDS AND FAMILY FREE DAY is this Saturday at 10am.

We hope you will bring a friend.  We will be handing our free samples of our new supplement provider, Muscle Pharm.

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WOD:

For Time:

20 Power Snatches

800m Run

20 Power Snatches

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Snatch Weight:

Fitness 95/65

Performance: 115/ 80

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Supplemental Performance Training:

Snatch:

2 sets of 2 reps @75%

3 sets of 1 rep @80%

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Snatch Pull:

2 sets of 3 reps @95%

2 sets of 3 reps @100%

*Based of snatch 1rm

Snatch Pull: keep your arms straight, use your hip extension and shrug.