December 31, 2013

HAPPY NEW YEARS EVE

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SCHEDULE REMINDER:

Today is a shortened schedule due to New Years Eve.

6am, 8am, 10am, 3pm, (Open gym at 4pm then we close)

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WOD:

Five Rounds:

5 Full Clean & Jerks

400m Run

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Fitness: 155/105

Performance: 205/135

WOD TIPS: We practiced our Clean & Jerk Monday and now it’s time to put it together “for time.”  This should be a moderately heavy weight that you will do as singles for all 5 reps.  Take extra time to ensure hit these with good form and then RUN LIKE HELL.  Get back to your bar, control your breathing and ensure that you are set before attempting a rep.

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Supplemental Performance Training:

Front Squats

Establish a new PR!!!

3@ 80%

2@ 90%

1@ 95%

1@ 100%

1@ +5-10 lbs.

1@ +5-10 lbs.

1@ +5-10 lbs.

1@ +5 lbs.