November 18, 2013

DAVE MB doing work.

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FREE INTRO CLASSES THIS WEEK:

Monday, November 18th at 7am

Tuesday, November 19th at 6pm

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ANNOUNCEMENTS:

Ballots for the WOD-y Awards should be out tomorrow so please vote for these fun awards given at the Christmas Party.

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STRENGTH:

Back Squat

3@75%

2@80%

1@85%

3@80%

2@85%

1@90%

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WOD:

Fitness:

AMRAP 10

6 Burpees

8 Toes-2-Bar

10 Box Jumps, 24/20

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Performance:

AMRAP 10:

6 HSPU

8 Toes-2-Bar

10 Pistols (alternating)

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Supplemental Performance Training:

Handstand Walks

30 seconds on/30 off

For 5 minutes.

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Prowler Sled Push:

Every minute, for 12 minutes Push sled 75’ feet

(Men: Bodyweight / Women: ¾ Bodyweight)