Monday November 28, 2016

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(Last call for Lifetime Memberships!  Sale ends December 1st.  If you are thinking about it, act now!  Call or email Julia with questions or to sign up.)

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Skills Session:

Kettlebell Snatch

 

Level 1 & 2 WOD:

2 rounds for time:

Stone Carry 175 (115,70)

80 Kettlebell Snatch (53,35)(40 reps right, 40 reps left)

60 Front Rack Lunges (75,55)(L+R=2)

40 Thrusters (75,55)

 

Grunt Work:

Max Duration Weighted Plank Hold (have someone put a plate on your back (45, 35) and hold it for as long as possible with good form)

Rest 2 minutes

Max Duration Weighted Plank Hold (do it again, with a lighter plate (35,25) and hold as long as possible)

Rest 2 minutes

Max Duration Plank hold (no weight this time)

MOD 1: Stone (70,40), KB (35,20), Bar (65,45)

MOD 2: Stone (40, 30#Slam Ball), KB (20,18), Bar (45,35)

MOD 3: Stone (30# Slam Ball, 25# WB), KB (18, 10#DB), Bar (no weight lunges, empty bar Thrusters)