Thursday – 171207

ANNOUNCEMENTS

  • Schedule Update – No 5:30pm this Friday due to the Christmas Party
  • Christmas Party
    • Friday, December 8th form 6-9pm at the gym
    • Ugly Sweater Contest
    • Bring a dish to share
    • Beer provided, but bring more if you want!

SWOD

Power Clean
*Set 1 – 15 unbroken reps @ 45%
*Set 2 – 10 unbroken reps @ 50%
*Set 3 – 5 unbroken reps @ 60%

– rest 2-3 minutes between sets
– base %’s on 1RM Clean
– sets should be touch and go, work on barbell cycling

WOD

5 rounds for time of:
12 Sandbag Deadlift
9 Sandbag Cleans
6 Sandbag Shoulder to Shoulder

Men use – 80 lbs
Women use – 65 lbs

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