WORKOUT OF THE DAY

hang power cleans

MON 12.30.13 Congrats on your first pull up Alyssa!

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Congrats to Alyssa on getting her first strict pull up (and then 5 MORE!) back on 12/20

Today’s schedule

7a: All Levels CrossFit- Beka
8a: Open Gym- Beka
5p: All Levels CrossFit & Open Gym- Ben
6p: All Levels CrossFit & Open Gym- Ben

Workout of the Day (WOD)

“DT” – 5 rounds of:
12 Deadlifts 1155/105#
9 Hang Power Cleans
6 Push Jerks
Use same bar for all lifts.

CLOSED TOMORROW & WED

And coming Thursday

A. Back Squat:

3@70%, 3@80%, 3@90%
B. For time: 1000m Row
-then-
21-15-9
Russian Kettlebell Swings (70, 53#)
Burpees

Holiday Travel Workout

Tabata:
Do 8 rounds of each movement-
:20 work, :10 rest for max reps…
Squat
sit up
push up
mountain climber