MON13NOV2017

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Rudolph Run 5K on December 2nd in Allen. Please pay and register by Friday November 17th at the gym in order to get a Rudolph Run T-shirt. Members and Non-members may register for the run.

WOD

Strength
Front Squat: 5 sets of 3 @ 90-95% of last 3RM – Every 90 sec.

Conditioning
4 Rounds for Time:
300M Run | R+ 25 Cal Row
5 Squat Clean (135/95) | R+ Snatch
15 Pullups | R+ 5 Ring MU

Extra

Snatch + Hang Snatch: 12 min for every 90 sec, building with no misses
**warmup to ~70-75% and begin here, make small increases, technique first

6 sets w/ towel b/n feet
5 hollow/arch swings
5 kipping only PU
5 butterfly PU
5 CTB PU (regular or kipping)

After
Accumulate 25 L-sit pullups

Bootcamp

Strength
Front Squat: 5 sets of 3 at one heavy weight every 90 sec.

Conditioning
4 Rounds for Time:
300M Run
5 Power Cleans
15 Jumping Pullups

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