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Monday, 12-22-2014

21
Dec

Monday, 12-22-2014

Don’t forget that we are re-testing 1RM Back Squats on Tuesday!
 
Here is a quick reminder of the schedule for this week too:
Monday & Tuesday – Regular Schedule
Wednesday – 8:00am & 9:00am Classes only
Thursday – Closed
Friday – 8:00am & 9:00am Classes only
Saturday & Sunday – Regular Schedule
 
Workout of the Day
Conditioning Test day!  Many of you will have TWO OPTIONS to choose from today:
 
Elizabeth” (last performed on May 5th, 2014)
21-15-9 reps, for time:
Power Clean 135/95
Ring Dips
 
OR,
 
Diane” (last performed on June 16th, 2013….wow, wayyy too long ago for a benchmark WOD)
21-15-9 reps, for time:
Deadlifts 225/155
Handstand push-ups
 
Today’s Rx+ option: Complete BOTH benchmark WODs at Rx weights & movements.  Rest 10min between efforts.
 
 Then, spend time post-WOD working on the following (this is for non-Rx+)
 10min Practice of an Overhead Pulling movement you either need work on or would like to perfect.  Options include: Ring Rows, Strict Pull-ups, Kipping Pull-ups, Chest-to-bar Pull-ups, Bar Muscle-ups, Ring Muscle-ups.
 
Post your scores to the Whiteboard.
 
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Friday’s Holiday Party was incredible!  Thank you to you who attended and to ALL of you who make this such a fun place!

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