Announcements
The WLC challenge finale will be held this Friday starting at 6 pm through 8 pm. There will be no classes at 4:30 pm, 5:30 pm or 6:30 pm. Make up for the WLC workout can be done this Thursday the 11th at 6:30 pm.
Fitness
A. Clean Progressions – (Pos 1, 2, 3)
B. Mini Angie
AFAP
50 x Pull-ups
50 x Push-ups
50 x Sit-ups
50 x Squats
20 Min Cap
Performance
A. 5 x 3 – Clean Deadlift + Hang Clean (Pos 2) w/2 Min Rest
B. Angie
AFAP
100 x Pull-ups
100 x Push-ups
100 x Sit-ups
100 x Squats
20 Min Cap
Sport
A. EMOM – 10 Mins
Power Clean + Hang Squat Clean + Push Jerk + Split Jerk
B. Choose Your Medicine
Angie
100 x Pull-ups
100 x Push-ups
100 x Sit-ups
100 x Squats
or
Regionals 2011
100 x Pull-ups
100 x Kettlebell Swings @ 1.5 pood/1 pood
100 x Double-unders
100 x OHS @ 95lb/65lb
20 Min Cap
Optional Accessory
Conditioning
3 Rounds AFAP
500M Row
200M Run
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