WOD – 11-23-15 – Monday

November 22, 2015 jkwuest No comments exist

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Every minute, on the minute, for 9 minutes:

Power clean

Min 1-3:

65-70% x 3 reps

Min 4-6:

75-80% x 2 reps

Min 7-9:

85-90% x 1 rep

NOTE: touch and go with good technique is preferred, but dropping between reps to achieve and work on perfect setup is allowed.

 

For time:

21-15-9

Toes to bar

front squat (95/65)

double unders

8 min cap.

 

3 Sets:

seated unsupported dumbbell press x 10 reps (choose weight)

rest 30 seconds

weighted plank hold x 30 seconds (choose weight)

rest 30 seconds

 

DONT FORGET: we will have only one evening class at 5:15 on Wednesday, we will be closed Thursday, and we will have ONE morning class at 9am Friday! The rest of the schedule remains the same. Happy Thanksgiving y’all!!

 

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