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October 23, 2013

1) 3 sets of the complex
3 hang power clean + 3 split jerk

2) Every minute on the minute for 8 rounds
Complete 5 power snatch (max weight)

3) 10 min AMRAP
15 wall balls (20/14kg)
15 push ups
Run 200m

Optional session to be done seperate:
10 x 100m sprints
rest 60 sec

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6 thoughts on “October 23, 2013

  1. Another fun morning. 14 people showed up for the 4:00 session.
    Hang clean and jerk complex: 205, 225 (failed on 3rd jerk), 225 (failed on 3rd jerk). Loved the complex though.
    Pwr snatch: used 135 lbs and a bar that felt like one of Tim’s strongman bars. Good workout.
    AMRAP: 5 rounds plus 15 wb, 15 pushups and 32.7 meters of running.
    did the sprints 17 minutes after the wod due to time constraints. Everyone ran these at 100% effort and everyone did great on them.
    Pit was defeated in his 100 meter playground sprint against Janelle.

  2. Hang Clean/Split Jerk: 235, 245, 255

    OTM power snatch: rounds 1-4 (135), rounds 5-8 (140) all sets unbroken-HARD!

    WOD: 4 rds + 15 WB + 6 PU

    10-100-Int runs: all around 13-14 seconds.

  3. Complex 85, 95, 115, 115, 95 My catching stance is really wide on power cleans
    EMOM 75, 70, 70, 70, 70, 70, 75, 75
    WOD 4 + 17 push ups really sucked today

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