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14
Feb

160215 Monday’s WOD

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We will be open and running a full compliment of classes on Presidents Day

Lifting

Every 1:30 for 9:00 minutes (7 sets)

5 x Touch and go Power Cleans + 1 x Push Jerk

Start around 50% of 1rm PC and build from there. If you fail to get all 5 PCs without dropping or letting go of the bar, back off the weight.

 

Metcon  20 minute Cap

Performance

3 rounds for time

  • 50 x Air Squats
  • 40 x Sit-ups
  • 30 x Jumping Pull-ups
  • 20 x HSPU

Athletic

3 rounds for time

  • 50 x Air Squats
  • 40 x Sit-ups
  • 30 x Jumping Pull-ups
  • 8 x Wall Walk Ups

Fitness

2 rounds for time

  • 50 x Air Squats
  • 40 x Sit-ups
  • 30 x Ring Rows
  • 20 x Push-ups

 

 

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