Tuesday, Jan 3rd, 2017

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Welcoming coach Jeff to the team and CONGRATULATIONS on your level 1!!!

Warm Up

2 Rounds NFT of:

10 Russian Kb Swings
10 Overhead Squats
10 Pass Throughs
10 Iron Cross

 

A) Strength/Skill

Every 2 Min for 10 Min
Work Up to a 3 Rep Max Power Jerk

Every 2 Min for 10 Min
3 OVH Squats @ 70%

 

B) WOD

5 Rounds:

AMRAP 3:

3 Power Cleans 135/95
6 Push-Ups
9 Air Squats

Rest 1:00 between rounds.

Pick up where you left off in the last round.