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Sunday, October 19, 2014

Monday, October 20, 2014

A. Clean and Jerk
Advanced: Go to a daily max and then do 2 sets of doubles at 7-10 kgs less. Less advanced will go down 7 kg.

Intermediate: Find a heavy but manageable 3 reps and do 3 more sets at that weight. If you press out in that first heavy 3 reps, it is too heavy.

Beginners: 5 reps x 4 sets. Go up in weight if your coach gives you the go ahead.

B. 5 Rounds for Time:
thrusters x 7 65/95 lbs
kipping pull ups x 7
OHS x 7 65/95 lbs

Again, try not to stop.  The reps are low so try and keep moving continuously.  

Please note Monday 7:30pm WOD will be at McTavish Gym!

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