MON06NOV2017

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2017 Team Club Championship: Friday November 10th at 6:30pm
* You may still sign up but will not get a T-shirt. The first event will start at 6:45pm. Show up ready to workout and have fun!!
**4:00pm Class only on Friday November 10th

WOD

Strength
Hang Snatch: 10 minutes to work up to heavy double

Conditioning
4 Rounds for Time (24 min cap):
10 Burpee Box Jumps (20/24)
15 Hang Power Snatch (75/55)
400M Run
40 Double Unders

Extra

FS: in 11 min. work to 3 rm w/ 3 sec. pause on first rep. THEN 3×3 @ 90% of 3rm w/ no pauses

Accumulate 25 PERFECT Hollow/arch kips

5 sets – kip consistency, try to stay on bar:
2 bar MU + 4 TTB + 2 CTB + 4 Pullups

6 min Tabata – on bar:
:10 sec hanging L-sit hold + :10 sec. hollow hold + 10 sec rest

Bootcamp

Strength
5 Sets of:
5 Deadlifts working to 5RM
5 each leg split squats

Conditioning
4 Rounds for Time:
7 Burpee Step Overs
12 Push Press
200M Run
80 Single Unders

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