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Monday 11182013

Announcements

  • 10% OFF!!!   For the month of November all SFH Fish Oil is 10% off.  Our next pre-order will be going out November 25th! 
  • There will be no regular classes this Saturday due to the Turkey Throwdown starting at 9am – 3pm (tentative) 
All smiles
All smiles

Fitness

A.  Take 15 Minutes to establish a 5RM Deadlift 

B.  EMOM – 5 Mins (Optional) 

5 – 8 x Power Swings (Heavy) 

C.  8 Min AMRAP 

20 x Russian Swings (Moderate) 

10 x No Push-up Burpees 

100M Row 

Performance 

A.  Take 15 Minutes to establish a 3RM Snatch 

B.  EMOM – 5 Min (Optional) 

1 x Snatch + 2 x OHS (-10lb from A) 

C.  8 Min AMRAP 

10 x Deadlifts @ 185lb/135lb 

15 x Bar over Burpees 

20 x Double-unders 

Sport 

A.  Take 15 Minutes to establish a 3RM Snatch 

B.  EMOM – 5 Min (Optional) 

1 x Snatch + 1 x Snatch Balance + 1 x OHS (-10lb from A) 

C.  8 Min AMRAP 

10 x Deadlifts @ 225lb/155lb 

15 x Bar over Burpees 

20 x Double-unders 

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