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11.25.2015

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12294919_970649969647669_7610100140359571392_nANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday:
Normal AM Classes
Noon
5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am

-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell your friends!

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Power Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 12:00.

6:00 of
2 x Power Snatch
6:00 of
1 x Power Snatch

Post loads to comments.

Impact/Focus #2: Back Squat 5RM
Warm up using 3 sets x 5 reps before working to establish a 5-rep maximum effort for Back Squat.

Back Squat 5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Samy Daghir

7 thoughts on “11.25.2015”

  1. Snatch: 110# – Failed at 115# (work on hips and drop)

    BS: 245# x5 – 10# more than last time (work on better depth)

    WOD: 7 Rds + 10 CPUs RX (I feel like I did more than this, but it’s the last round that I can remember before I lost track).

    Happy turkey day everyone! Gobble Gobble! 🙂

    Reply
  2. Power Snatch EMOTM: 115# doubles; 135# singles.

    Back Squat 5RM: 215#.

    WOD: 5+71 clapping, SU. Maybe that should be 5+30.3333333333333333 if 3 SU = 1 DU.

    Reply

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