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13.09.16 Monday

15
Sep

13.09.16 Monday

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Register 
Costumes, WOD’s, Prizes… no candy but there might be beer!

Coaches Notes:
So you will all see certain parts of the strength portion that will be highlighted in Orange. They will be optional to the majority of the BOX facility. If you are able to get to these lifts before the start of the WOD for your class… GO FOR IT!!

RX+ all the lifts including the highlighted portions are not optional and are required either pre or post WOD.

Strength: 
– Back Squat – 65% x 10r x 3
– Block (or hang) snatch (mid-thigh) – 65% x 3r x 5
– Halting Snatch Deadlift (hip) – 80% (of snatch) x 3 x 3
– Overhead Squat – 65% x 3 x 5 

WOD:
15-12-9
OHS Squat 135/93
Burpee + TTB Combo