Monday 7.31.17

 In News & Events, WOD

Monday 7.31.17

Reminder РIn-House Comp this Friday from 5-7 Pm.  Everyone should come and test yourself!

 

Strength

DB Bench Press

  • 3 x 12

 

WOD

“Oh Long Johnson”

4 Rds.

  • 14 DB Push-ups w/ row (35/20)
  • 14 DB Power Cleans
  • 14 DB Seated Press

 

Competitors

Clean & Jerk

  • 3 x 1 @ 70%

 

Snatch Deadlift

  • 3 x 3 @ 100% of Snatch

 

Snatch Pull

  • 3 x 3 @ 90% of Snatch

 

Squat Snatch

  • 3 x 1 @ 70%

 

Open Test (Comp Train)

AMRAP 20:
50 Wallball Shots, 20/14
50 Double-Unders
40 Box Jumps
40 Toes-to-Bar
30 Chest-to-Bar Pull-ups
30 Burpees
20 Power Cleans 145/100
20 Jerks 145/100
10 Power Snatch 145/100
10 Muscle ups

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