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October 31, 2014

Come in your favorite costume and be entered in for a prize.  Each class gets a prize.

 

Strength-  Deadlift (totally Halloween pun intended) 3-3-3-3 @ 40X1 starting at 45% 1 RM

 

Skill Transfer/Olympic-  

 

 

WOD:

15 min AMRAP

Partner (or teams of 3) Relay

10 Double unders

5 TTB or KTE

3 Box jump over-and-backs

1 Bear Complex with a pause in each top position

 

July 10, 2014

Clay with some nice jump rope form: regardless of single or double unders, keep those elbows tucked in, movement comes from the wrist, neutral spine, shoulders relaxed and vertical jump with soft knees and straight legs.

 

Iso/Stab - 4 way deadbugs 3 x 45s


MOD: A) Feet elevated ring rows 3 x max set (try to match or beat Monday's reps)
B) Front Squat 3 warm-up sets, 5@ 60%, 5@ 70%, and max reps@ 75% 1 RM
C) Power Clean + jerk (3...

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