Wednesday, November 9, 2016



Mark your calendar for the Annual Holiday Party!
Saturday, December 17
Bring a potluck dish, bring your family and friends!
Dinner, Dancing, Awards!!!

21 minutes on the clock

Strength
EMOM 6 minutes
Snatch grip deadlift + hang power snatch + OHS 70%
EMOM 6 min
Clean grip DL + hang power clean + Front squat 70%

Rest 2:00
then start the metcon

post highest snatch complex and highest clean complex


Metcon
7 min AMRAP
7 hang power cleans (use the heaviest weight you used in the EMOM)
14 burpees


Mob WOD
Class cool down
wrist stretching and pigeon stretch

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