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