Friday December 9, 2016

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Register for Classes on Mindbody, Post Scores to Whiteboard, and Check-in on Facebook

WOD: “Delirious DT”

Level 2 WOD:

5 rounds for time:

12 Deadlift (135,95)

9 Hang Power Cleans (135,95)

6 Squat Clean Thrusters (135,95)

 

Level 1 WOD:

5 rounds for time:

12 Deadlift (75,55)

9 Hang Power Cleans (75,55)

6 Squat Clean Thrusters (75,55)

 

MANDATORY Grunt Work:

COACHES: Develop a sequence prior to coming to class that you will take your class through.  Hold the stretches for at least 2 minutes in each area.

Spend 15 minutes on mobility:

Foam rolling and basic stretching

Level 2 MODS:

MOD 1: (115,75)

MOD 2: (95,65)

 

Level 1 MODS:

MOD 1: (45,35)

MOD 2: (35,15)

MOD 3: PVC