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Saturday, 9-6-2014

5
Sep

Saturday, 9-6-2014

Happy dirty 30th Ryan!!
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Regular Saturday Schedule Today:
8:00am Alpine members only
9:00am & 10:00am FREE classes to family, friends, and public!  We just ask that you please limit to three free classes before you consider a membership with us.  Come check us out!
 
Quick note for 800am class –  If you would like to get the Saturday O-lift strength/skill work in, then please be sure to come to the 800am class and not the 900am or 1000am.  As always, you are still welcome to lift on your own in the Oly room during any class time.
 
 800am Class Workout of the Day
Clean & Jerk:  15min to find your heaviest single rep for the day.
*This does not necessarily have to be a 1RM or PR attempt -adjust based on how you are feeling for the day.
 
then,
 
Five Rounds For Reps (3 minutes total per round):
60sec Deadlifts 155/105
45sec Hang Power Cleans 155/105
30sec Jerks 155/105
45sec Rest
 
**This is essentially the Hero WOD “DT in a time domain with 45sec rest after each round
 
9:00am & 10:00am Class Workout of the Day
Five Rounds of 3minutes with 1min Rest between Rounds:
3 Pull-ups
6 Push-ups
9 Air Squat
12 Sit-ups
 
**Re-start each round wherever you left off.  One total running score.
 
 
Post your scores to the Whiteboard.
 
 

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