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THURSDAY – 11.13.2014

12
Nov

THURSDAY – 11.13.2014

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Vital068

*Coach Elly’s Birthday WOD will be this Saturday!!!! We will have one class time @ 9:30am. This will be a all hands on deck WOD (no coach supervision). CFV we need to roll out for this WOD Appropriately named Terrible 20’s! 

Warm Up
2 Rounds
50 DU’s
10 Single Arm Snatches (ALT)
5 Inch Worm Push Ups

STRENGTH
Power Clean 155/225#
Conga Line
10 Min

WOD

14 Min AMRAP
RX
2 Rope Climbs
4 Hang Power Cleans 95/155
8 Box Jumps 20/24″

L2
1 Rope
4 Hang Power Cleans 75/135#
8 Box Jumps 18/20″

L3
4 Ground to feet
4 Hang Power Cleans 55/95/Scaled
8 Box Jumps/Step Ups 16/18″

*Coach Elly’s Birthday WOD will be this Saturday!!!! We will have one class time @ 9:30am. This will be a all hands on deck WOD (no coach supervision). CFV we need to roll out for this WOD Appropriately named Terrible 20’s! 

 

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