December 1, 2014

Monday

ANNOUNCEMENT:  We will be canceling the 6PM class on Friday in order to get set up for our holiday charity event on December 6th.  If you would like to volunteer please let us know.  


STRENGTH:

Back Squat 7x3 (finish heavy)

3 sets 2 front squats plus 1 jerk @ 80% of jerk max, rest 90 sec

METCON:

AMRAP 20 MIN

5 thruster (135/95)

20 Double Under

10 Box Jump (24/20)

20 Double Under

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