“tuesday 10.29.13”photo 1

 The ladies Comp class will start next Tuesday @7pm.

Congrats to Coach Zon-ramp!

Warm-up:

          3 rounds: 7 burpees ME rest :30

Skill:

           clean pull

Strength:

       1. a)max box jump 

           b) clean pull: 4x3

       2. a)bench press: 3x8

           b)face pull: 3x20  

WOD:

        2 rounds (time cap 12)

         200m sprint

         15 kbs (70/53)

         25 burpees

         15 kbs

         200m sprint

         rest 3min

“No, it doesn’t ever get any easier. You wouldn’t want it to either.”


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