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

October 4th 2013

October 03, 2013

Warm Up

2 rounds of:

-400M Run

-20 KB Swings

-10 Pull Ups

WOD

20 min. AMRAP of:

-12 Deadlifts (155#/115#)

-12 Push Ups

-9 Hang Cleans

-9 Box Jumps (24″/20″)

-6 Push Press

Advanced Athletes

-Snatch up to 1RM, 6-7 attempts

-Snatch Double (Floor+Below the knee), 3-4 drop sets

-Clean and Jerk up to a 1RM, 6-7 attempts

-Clean and Jerk Double, 3-4 drop sets

*drop sets should be roughly 80-85% of the days 1RM*

-Back Squat to a 2RM, 4-5 work sets

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