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Thursday 2/06/14

20 min EMOM:
Odd: Hang Sqt Cln (95/65)
Even: Burpee every 10 sec

Saturday 12/14/13

Team WOD 0900!

Monday 12/09/13

There will be no 0515 or 0600 classes.  We will be open from 0900-1930.  Come in and do the WOD when you can.  The parking lot is really icy. There is a  1,000 Burpee penalty for running into the building.

10 min AMRAP of:
10 Power Cleans (135/95#)
15 Box over Burpees (24/20″)

Sunday 12/1/13

Open Gym 2-5pm.

Saturday 11/30/13

Team WOD 0900. 

Monday 11/25/13

3 rounds each for time:
Shuttle run
30 pullups
(1 round completed every 4 minutes)

Competitor: 10 Burpee penalty for breaking pullups due at end of WOD.

Gym will be closed Thursday for Turkey Day.
Friday Will only be 0900, 1630, and 1730 WODs.

Monday 11/11/13

Clean and Jerk.
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Each foul is a 5 Burpee penalty immediately then restart set. Use the heaviest weight possible. Your score is weight used.

Saturday 11/9/13

2 person teams
2 rounds
Break up work as needed.

Sunday 11/3/13

Open Gym 2pm – 5pm