Monday 12.9.13




Awesome job to Ashley S and Tracey on their first competition this past weekend. Awesome job ladies!!

This week will be a de-load on squats and Oly lifts. Saturday you will be going for 1rm bach squat and heavy singles of snatch and clean and jerk.

1. Back squat

60% x 2 x 3

concentrate on putting speed on the bar. The more speed the better.

2. “DT”

This WOD will be done at 60-65%@1rm clean. No heavier than 155/105

5 rounds

12 deadlifts

9 hang power cleans

6 sto


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