November 13, 2014

TABITHA AND ARANTZA 

Notice Tabitha’s good form on her hang clean positioning.

Her shins are vertical, hips back and hamstrings loaded.

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CHRISTMAS PARTY:

Please signup for the Christmas Party by December 1st so that we have a head count for food.

The sign up list is posted at the gym.

WOD-y Awards:

At the Christmas Party we hand out the WOD-y Awards.  The WOD-y Awards are awards that YOU our members vote on.  Award catagories include things such as: Member of the Year, Coach of the Year, Best New Member, Most Stylish, etc.  The ballots and ballot box should be out next week so be sure to vote for your favorites.

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STRENGTH:

Clean Grip Deadlifts

5 sets x3 reps @100-105% of Clean 1rm

*Come to dead stop at bottom

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WOD:

1000m Row

50 KB Swings (53/35) (70/53)

800m Run

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Supplemental Performance Training:

EMOM 12 min

ODD: 12 GHD

EVEN:  Alternating Pistols*

*You choose a challenging rep scheme based on your skill level