Monday 20151012 Open Workout

Posted: October 11, 2015 by eweirick in Uncategorized
Due to the holiday, we will have one class at 10am. Field House hours are 0800-1800.
Please keep Coach Jason Howell and John “JP” Palumbo in your thoughts and prayers. Coach Jason wrecked his Harley and sustained a broken ankle. Coach JP lost his Grandfather. 

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S/S/S:

Power Clean

5 x 5

@ 60-70% of max weight on 9/23/15

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WOD:

500m Row cash-in

then…

3 RFT of

3 Double KB Thrusters (1.5/1pd)

6 Double KB Overhead Squats

(1.5/1 pood)

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Scaling Options:

KB – 35/25 or as needed

Row – Run 400m

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Xtra:

8 Min AMRAP:

3-6-9-12-15…as high as possible of:

Power Snatch, 95/65

Box Jump Overs, 24/20

Banded OH stretch x 4 min per side

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