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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Sunday, June 24, 2012

Benchmark Sunday!

Fitness:
A. “Explicit”
30 minute AMRAP:
2 muscle-ups
3 power cleans (185/125)
7 burpees
Swearing upon completion of rounds optional.

Health:
A. 10 sets, every 3 minutes for 30 minutes:
2 muscle ups OR 2 pullups & 2 dips
3 Heavy Power Cleans
4 Burpees
Rest the remainder of the interval. Start light and adjust clean weight as you go.

Performance:
Same as Fitness.

Happy Birthday to Coach Harvey, who insists on not getting a birthday WOD, but we happen to know that he will probably enjoy this one….

Options for Open Gym this weekend:
– make up a wod you missed this week
– work on skill of the week, active hang false gip for more advanced athletes
– work on your Performance Benchmarks
– do this recent dot.com wod:
For time:
21-15-9 reps for time of:
Deadlift
Thruster
OR
Snatch 2-2-2-2-2-2 reps

Please post results to comments.

 

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