December 5 2014

Birthday WOD for Coach Kapz tomorrow, she will be in at 7 am! Best of Luck to our team competing at HPU tomorrow, and to Flo who hits the platform at Gilles Ave OWNZ club comp  as well!

warm up: Junkyard dog

A1. chins max x3 In hollow hold, Scale with band or ring rows

warm up w BB for the following complex;

A2. clean complex 12 min to find 1 rm of:

1 hang power clean +1 power clean+ 1fs+1 jerk

B.

300 m run
20 am swings 24/16

x3 for time

8 min cap

Oly class (6 pm only)

Snatch Complex
1DH+1ak+1floor

1AK+floor

Snatches

LIFT off

 

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