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Daily WOD – Tuesday 102516

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Workout of the Day 102516

Running Club Meets Tuesdays and Saturdays

Snatch Program meets Mondays 7:30pm

Photocred Julie Doniero

METCON
3 rounds
KB Swings 1min.
Wallballs 1min.
Toes to Bar 1min.
Calorie Row 1min.
* rest 1 min.

*Score Total Reps

*Score Total Reps

Accessory
3x 45/30 sec Handstand hold

Comp.
5 mins. Handstand walk practice

Post your scores to the Whiteboard.

Daily WOD – Wednesday 101916

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Workout of the Day 101916

Running Club Meets Tuesdays and Saturdays

Photocred Julie Doniero
Strength
Push Jerk
*12 min. To Find a Heavy set of 3
* *Work on the Skill
Strength
Deadlift
10-5-3-5-10

*No reset at the bottom
*All sets must be Touch and Go
*use 65%, 75%, 85%, 75%,65% as guidelines
*Rest as needed

Accessory
Shoulder Stretches
*Coaches choice

Post your scores to the Whiteboard.

Daily WOD – Wednesday 101216

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Workout of the Day 101216

Running Club Meets Tuesdays and Saturdays

Snatch Strength Program Starts Oct 17th 7:30pm

Photocred Julie Doniero
METCON
5 rounds
*every 2 mins.
200m Run
w/ the remaining time
Squat cleans

*Rest 1 min. after each round

*RX 185#/115# *Comp. 225#/155#
*Score Squat Clean total

Accessory
100 Double Unders for time
* 5 Burpees for every break

Post your scores to the Whiteboard.