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November 3 2016

2
Nov

November 3 2016

jarrod-and-marie-wedding

November 3 2016

Happy Belated birthday to David Fagan and Happy Birthday to Jarrod King!

We’re in the process of securing the hosting for a nationwide fundraiser event on December 10. More details to follow soon!
(How do you like that for peaking your interest?)

STRENGTH
A) Every 1 min for 8 mins: Clean & Jerk
2 Clean & Jerks, pick load
B) Every 1 min for 4 mins: Ring Dip
8 Ring Dips

WOD
10 rounds for time of:
10 Wall Balls, 20/14 lbs, 10/9 ft
5 Hang Power Cleans, 115/75 lbs
CRX: 20/14 lbs to 10/9 ft, 115/75 lbs
FRX: Pick Weight to 10/9 ft, 75/55 lbs
Goal: 14 to 18 Minutes
Coaching: This couplet has lung burn written all over it! At 10 reps, the WallBalls should ideally be unbroken through 5 or 6 rounds at least and the Hang Cleans should also be unbroken for the majority of the rounds. As you transition to the bar after the wall balls each time, take a quick breath and pick it up quickly to allow yourself to move right into the rep cycles. Then, when you transition back to wall balls, do the same and hold onto the ball or the bar with everything you’ve got!