7/4 Holiday Schedule: 9AM, 10AM, 4PM. All other classes cancelled. Gear up for our upcoming nutrition challenge starting July 8th! Our last seminar to go over the basics and rules is Saturday 7/6 @ 1:00PM! WOD 07 03 13 A. Weighted
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WOD 05 18 13 A. Clean and Jerk 10×1. Technique > load. B. Weighted Pullups 5-5-3-3-1-1-1-1. AHAP while hitting reps. C. In teams of 2 (one person working at a time): 12 min CAP: 3-6-9-12-15 Clean and Jerks (135/95) 30
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WOD 10 16 12 A1. EMOM (Even): Hang Squat Clean (8×1). Reps 4-8 should be >70% Clean 1RM. A2. EMOM (Odd): Strict Weighted Pullup (8×3) B. Skin-the-cats (3×3) C. For time [T7/C12]: 12 Front Squats (225/150) 24 KB Snatches (53/35)