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141031 Friday

30
Oct

141031 Friday

costumes

Nailed it! Happy Halloween!

Warm up

Row, HPCL, FS
500 meter row
Then two rounds of:
Hang power clean x 8
Front squats x 8

 

Strength


 – Between Sets
– Vertical jumps 4 x 8r
Do a short and quick dip then jump as fast and as high as you can. The transition from dip to jump should be lightning fast

 

metcon

3min AMRAP C&J
In 3min Perform
ME Clean and jerks 135/93

4min rest

3RFT BOX, DL, burp
3 rounds for time
23 Box Jumps 24/20
23 deadlifts 135/93
23 Burpees