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20
Oct

Monday 102113

Upcoming Events
  • October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast
  • October 26th. 9am to 6pm. Rock Tape Seminar
Monday (10/21)
WOD Prep:
Wall Slides 1 x 12
 
1. For Time:
21 Thrusters (135/95)
800m Run
15 Thrusters (135/95)
400m Run
9 Thrusters (135/95)
200m Run
* 15 Minute Time Cap
 
2. Weightlifting Complex:
1 Clean + 2 Jerks
* Heavy As Possible
* 12 Minute Time Cap


3.  Pausing High Bar Back Squat 7 x 2 @ 77% 1RM
* 3 Second Pause at the Bottom of Each Rep.
** Focus: Tight in the bottom position, accerate maximally when standing. Think about driving through the bar.
* 20 Minute Time Cap
 

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