Wednesday – 180117

Good luck Kate, you will be greatly missed!

ANNOUNCEMENTS

  • Ethan’s Going Away Party!!!
    • When: This Friday (1/19) at 6:30pm
    • Where: Wheat Ridge Lanes – 6595 W 38th Ave.

SWOD

Clean & Jerk Drills
Clean & Jerk with empty Barbell
(5 reps of each, 2 times through the complex)

Clean-Grip RDL
Clean Pull from Below Knee
Muscle Clean
Front Squat
Hang Clean & Press
Squat Clean & Push Jerk

Repeat with 95/65 lbs for two sets of 3 reps.

WOD

For time:
Run 400m
7000 lbs (5000 lbs) Ground to Overhead*
Run 200m

*Barbell Options:
Men – 135# x 52 reps, 115# x 61 reps, 95# x 74 reps, 75# x 94 reps, 65# x 108 reps

Women – 95# x 53 reps, 75# x 67 reps, 65# x 77 reps, 55# x 91 reps, 45# x 111 reps

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