Monday December 14, 2015

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(Toby has been doing a great job in group classes.  He learns quick, make good adjustments to his form when needed, and is just a great overall addition to our CFJ family!)

Sign up on Mindbody and Post Scores to Whiteboard

Level 1 & 2 WOD:

Part A:
EMOM x 5 minutes
5 Front Squats @ 85% of 1RM Clean and Jerk
**After your lifts, complete lateral bar jumps (L+R=1) until the 50 second mark, rest 10 seconds

Part B:
EMOM x 5 minutes
5 Squat Cleans @ 85% of 1RM Clean and Jerk
**After your lifts, complete hollow rocks until the 50 second mark, rest 10 seconds

Part C:
EMOM x 5 minutes
5 Split Jerks @ 85% of 1RM Clean and Jerk
**After your lifts, complete Mountain Climbers (L+R=1) until the 50 second mark, rest 10 seconds

Part D:
EMOM x 5 minutes
5 Clean and Jerks @ 85% of 1RM Clean and Jerk
**After your lifts, you get to rest

**Your total score for this workout will be the total number of bar jumps, hollow rocks, and mountain climbers completed during the entire workout. One big score.

**If you are unable to complete the lifts within the minute, take one minute off and  be ready to make a switch to the next modification.

MOD 1: 80%

MOD 2: 75%

MOD 3: 70%

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