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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