Congratulations to our Lifters: Ernie, Becky, and Vince.  Great job everyone!

Monday’s WOD:


Hang Power Clean:  If you are comfortable with the technique, go for a max.  If you are in the beginning stages of learning this movement or not fully comfortable with the lift, do 5×2 at a moderate weight.  Listen to your coaches!


Russian Ketllebell Swings: 70/53lbs or whatever is appropriate for you

5 Rounds of 1 min on/ 1 min off: in this one minute you will complete 30 reps of swings (20 reps if you are fresh out of basics).  For every minute you do not make your 30 reps in the minute, you will be rewarded with 1 shuttle run with 3 stops.  Complete any and all shuttle runs after all 5 rounds.


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1 Comment

Stewie · October 20, 2013 at 9:57 pm

Yay for CLEANS!

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