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WEDNESDAY, NOVEMBER 26, 2014

Workout of the Day: Thursday 7-10-2014

Warm up
Instructors Choice

Basics Class
Thursday Basics:
Skill: Cleans (Power, Squat, Hang)

WOD: EMOM 15:00
* Min. 1 – 12 Box Jumps
* Min. 2 – 10 Kettlebell Swings
* Min. 3 – 4 D&B shuttle runs
* Repeat…

Gymnastics Drills
Planks
3:00 elbows
2:00 left hand
2:00 right hand
Split up as needed

Oly Lifts
1RM Power Snatch Test – 20:00

Conditioning
EMOM 18:00 (alt. between these 3):
* 100m Run
* 12 Weighted Box Step Ups (1x 53/35 KB)
* 8 Burpee Box Jumps

Scale reps to hit 40 sec.




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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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