1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

10.19.15 Monday WOD

October 18, 2015



We are coming to the end of this barbell cycle. This week we will be de-loading the central nervous system, so the weights will feel light! Do not go any heavier than was assigned or Rxed! If you don’t understand that, its not your job to ๐Ÿ™‚ Since we will be de-loading the barbell movements, your bodies should feel good and strong! We will be testing a couple benchmark workouts this week; I ask that you give it your all during these few workouts so we can get a true measurement of your improvements here at Training Valley. Your coaches will be going over efficiency tips for each workout. Good luck, and keep up the hard work!


5X1 1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause in hang at knee) โ€“ @ 80% of max for the complex across all sets, rest 2:00



5 rounds for time of:

Run 400m
15 OHS (95/65#)


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