Friday WOD 11/29/13

7pm class ONLY tonight!!

Set 1
1×5 Overhead Squat @ 50%
1×5 Overhead Squat @ 60%
1×3 Overhead Squat @ 75%
1×3 Overhead Squat @ 85%
1×3 Overhead Squat @ 92.5%

Set 2
PRs of your choice/Make up a day you missed earlier in the week

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Happy Thanksgiving!

We will be closed today and Saturday morning for the holiday. We WILL have class Friday night at 7pm ONLY.
Enjoy!

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Wednesday WOD 11/27/13

*Reminder there will be no classes this Thursday, 7pm class only on Friday night and no Open Gym on Saturday this weekend. Happy Thanksgiving!

Warmup
Burgener

Set 1
Snatch Technique Work

Set 2
“Karen”
150 – Wallballs 20#/14#

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Tuesday 11/26/13

Warmup
2 Rounds
5 Pushups
8 Air Squats
10 Good Mornings w/ Pipe
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1×5 Bench Press @ 50%
1×3 Bench Press @ 60%
1×2 Bench Press @ 70%

Set 1
20 Minute OTM
10×2 Deadlift @ 50% @ 0:00, 2:00 (evens)
5×5 Bench Press @ 80% @ 1:00, 5:00 (every other odd)

Set 2
“Jackie”
1000m Row
50 – Thrusters 45#/35#
30 – Pullups

Set 3
Mobility

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Monday WOD 11/25/13

Warmup
2 Rounds
2 Back Rolls
2 Lunge into Inch Worms
10 Pause Air Squats

Set 1
1×5 High Bar Back Squat @ 55%
1×5 High Bar Back Squat @ 65%
7×5 High Bar Back Squat @ 75%

Set 2
20 Minute OTM Skill Practice
9 Sets of Each (Rest between 10:00 and 12:00)
80%E Box Jumps @ 0:00, 2:00 etc (evens)
80%E Ring Dips @ 1:00, 3:00 etc (odds)

Set 3
OTM 5 Burpees (@ 0:00, 1:00)
50 Hand Release Pushups

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