October 18, 2013
ANDREW
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SATURDAY CLASS STARTS AT 9AM:
On Saturday we will be doing the three NLI WODs to prep our competitors for the upcoming NLI competition next week. Everyone is welcome to participate.
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STRENGTH:
Back Squat
5@65-70%
3@75-80%
1@85-90%
3 sets x 1 rep @90-95%
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AMRAP 12 minutes
6 Toes-2-Bar
12 Burpees
*Performance: 12 reps Toes-2-Bar
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Supplemental Performance Training:
Amanda
9-7-5
Muscle-ups
Squat Snatches