Mon 11/19/12 WOD


A.  5 x 1 Power Clean + Front Squat + Clean + Split Jerk ( 3 sec hold in split)- work on technique, heavy but perfect; rest 60 sec.


90 sec. Max Burpees

then, (no rest)

3 Rounds for time of:

15 Power Cleans-135/95

50 Double Unders

then, (no rest)

90 sec. Max Burpees




Monday- Regular schedule

Tuesday- Regular schedule

Wednesday- Regular schedule

Thursday- closed for Thanksgiving

Friday- Open Gym from 7-10am (plan on an hour long of hell, I’ll show you Turkey Trot!)

Saturday- Regular Schedule



Posted on: November 18, 2012admin

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