9 January 18

JD snatch bottom
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Class Schedule Updates: Sunday (11/14) Trial WODs at 930AM & 1030AM, hope to see you there!

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Vice Sports: Prison Soccer in Uganda (Video)
 
Time Management For… Everyone
 
Arugula Pesto
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WOD

 

LI Strength:

Clean Deadlift + Muscle Clean + High Hang Power Clean
1+2+2, 4-5 sets
 

LI Conditioning:

Partner WOD – AMRAP 15 minutes:
Partner A: 6 Goblet Squats + 12 Kettlebell Swings
Partner B: Row 250m / 200m
 

LII Strength:

2-Position Hang Clean (High Hang, Above Knee)
1+1, 4-5 sets
 

LII Conditioning:

Partner WOD – AMRAP 15 minutes:
6 Goblet Squats
9 Kettlebell Swings
Row 200m, adding 50m each round
 
-Partner B can start on the squats once partner A moves onto the row-
 
Rx: M – 32kg | F – 24kg
 

Category: WOD

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