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FRIDAY – 11.12.2015

12
Nov

FRIDAY – 11.12.2015

REMEMBER NO SATURDAY CLASS INSTEAD INTER BOX COMPETITION

Hope you all are excited and ready for a little friendly competition this Saturday. Don’t forget we need you at the box by 8:00am so we can cover standards.

This is open to anyone at the box there is no fee just show up ready to work. Our come hang out and cheer everyone on!

Here is your timeline :
WOD #1
8:30 Heat 1 Women
8:40 Heat 2 Women
8:50-8:55 Weight Transition
9:00 Heat 1 Men
9:10 Heat 2 Men

WOD #2
9:30 Heat 1 Women/Heat 1 Men
9:45 Heat 2 Women/Heat 2 Men

WOD #3
10:10 Heat 1 Women
10:25 Heat 2 Women
10:35-10:40 Weight Transition
10:45 Heat 1 Men
11:00 Heat 2 Men

Here are the wods and there order.

WOD #1
“Little Chief”
8 Min AMRAP
3 Power Cleans 75/115#
6 Push Ups
9 Air Squats

WOD #2
10 Min to Establish
1RM Cluster

WOD #3
“Wood Chipper”
10 Min AMRAP
40 Cal Row
30 Front Squats 75/115#
20 Over the erg burpees
10 Overhead Squats 75/115#

FLOATER WOD
“Hang in there”
Max Effort Static hang
*Time will begin when you start hang, and end when your hands leave rig.

If we can shave time we can, but I am hoping to have us done and out by that 11:00 hour. Please make sure you make the standards because we are going to put out all information you need to know then.

MOBILITY
Pigeon
Twisted Cross

WARM UP
1 Round (PVC)
10 OHS
8 Snatch Balance
6 Squat Snatch
Then
1 Round (Barbell)
10 OHS
8 Snatch Balance
6 Squat Snatch

STRENGTH
12 Min EMOM
Even – 1 Snatch Grip deadlift + 1 Power Snatch (TNG)
Odd – 2 Squat Snatch
@ 70% of your heaviest lift from Monday

WOD
4 Rounds
1 Min wall ball 14/20#
1 Min Burpee
:30 ME Airdyne
:20 rest after WB
:10 rest after burp & AD

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