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Friday 12132013

Announcements

Holiday Hoedown December 14th!!!   Starts at 7pm – 10pm

Allie
Allie

Fitness

A.  Front Squats – 5 x 2 w/2 Min Rest

B.  2 Rounds AFAP 

30 x Heavy Russian Swings 

20 x Heavy Goblet Squats 

10 x Burpees 

Performance 

A.  2 x Clean + Jerk – 5 x 2 w/2 Min Rest   

Notes – 1 rep = 2 cleans followed by the split jerk  

B.  2 Rounds AFAP 

20 x Back Squats  

15 x Bar over Burpees 

10 x STO 

@ 115lb/85lb  – Scale accordingly  

15 Min Cap 

Sport 

A.  1 x Clean + 1 x Hi Hang Clean + Jerk – 5 x 2 w/2 Min Rest 

B.  AFAP 

30 x Back Squats @ 225lb/155lb 

30 x Jerks @ 185lb/135lb 

30 x Thrusters @ 135lb/95lb 

1 Bar, Start from the ground 

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