Tuesday 141202

Cody F

“Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.”- Mark Twain

Hope you all have been rocking the Monday Mash.  For me it sets the mood for the rest of the week like Chaka Brugh!! 
This is TEST WEEK for the 3 lifts we have been working on over the last 6 weeks. So bring your A game to the box & see what your hard work has accomplished.
Tuesday: Back Squat 
Wednesday: Snatch
Friday: Clean and Jerk
Post your PR’s to comments

Burpee Challenge Day – 56

Dynamic Warm-Up-Mobility
Prepare for…

Strength:  20 Minutes to Find today’s 1 rep PR” 
Back Squat 2-1-1-1-1-1-

WOD- 8Min EMON
4 Burpee Box jumps n over  24/20 + 8 Russian KB Swings 32/24 kg 

Cool Down 

Competitors or athletes wanting to improve your Fitness level:
Do WOD like  Box 30/24.- KB 53/32kg 

3 Rounds for Quality 
10 T2B 5 strict 5 kipping
1 min handstand hold
10 L sit pullups
1 min plank hold on rings 
10 around the worlds (hanging from a pull-up bar bring your feet up to your right hand then left hand then down in a circular motion) left+right=1 



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