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Wednesday 12.07.16

6
Dec

Wednesday 12.07.16

“Strength does not come from things you can do – It comes from overcoming the things you thought you couldn’t”

 

*****Reminder***** 

Thursday , December 8, 5:45pm we have Ladies night.

Saturday , December 10, at 8 am  we have JD Power hour again. Don’t miss this

Saturday, December 10, at 6:30 pm   we have our annual Christmas Party at the pub. pm.

Saturday , January 28, 2017.  Our Weight Lifting Seminar Click Here for all the details. If you are looking to improve your olympic lifts and learn from some of the best in the industry you aren’t going to want to miss this.

Prep Work
2 min row
2 Sets of 3 reps each
Clean grip DL
High hang clean pull
Above the knee clean pull
Full clean
Split jerk

WOD

A.
Every :90 for 6 sets
Power clean+Front squat+Split jerk
*Use the 6 sets to build to a heavy complex

B.
5-7 rds for time
At about 85% effort
10 Wall balls
10 Alternating Dumbbell snatch-65/45
*15min Cap

C.
2X400M Jog
2X5 stationary inchworm pushups

Cool Down
Mobility
Post results

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