Tuesday Skills and Drills

This week’s Skills:  Burgener Warmup, High Hang Power Snatch
WOD:
20 min AMRAP of:
12 High Hang Power Snatch
10 Pushups

Here is a Great Oly Lifting Video  A 185lb man Clean and Jerk 470lbs to win gold.  Awesome.  (Courtesy of my Friend Brian)

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Monday Skills and Drills

This week’s Skills:  Burgener Warm-Up, High Hang Power Snatch
WOD:
Deadlift
5-5-5-5-5

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Thanksgiving Week Schedule

T-Day Week Schedule:
Mon-Wed: Regular Schedule
Thursday:  Closed
Friday:  5:30PM, 7PM
Saturday:  Back to Normal

Sunday Open Gym

Reminder:
The gym will be open at 11AM – 1PM on Sunday.  Come in to make up a missed WOD from this week, practice a skill, or come up with your own WOD.

Saturday Kryptonite Hour

WOD:
For time:

Superman:
10 Burpees
25 Pushups
25 Barbell Thrusters 45#men/25#women
400m Run
20 Burpees
50 Pushups
50 Thrusters 45/25
800m Run
10 Burpees
25 Pushups
25 Thrusters 45/25
400m Run

Superboy:
3 Rounds for time of:
10 Burpees
25 Pushups
25 Barbell Thrusters 45#men/25#women
400m Run

Lois Lane:
3 rounds for time of:
7 Burpees
21 Pushups
21 PVC Thrusters
400m Run

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