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Monday, September 24, 2012

Posted by Mandee on September 23, 2012   |   9 Comments

 

Warm up:

400m Indian run

3 rounds

8 barbell power snatch

100m row

 

WOD:

21-15-9

power snatch 95/65

bar facing burpees

pull ups

 

Powerlifting:

A1. 3 x 3 shoulder press @ 93% 1RM, rest 3 minutes

A2. 3 x 3 front squat @ 93% 1RM, rest 3 minutes

B. 3 x 10 glute-ham raises, rest 2 minutes

9 responses to “Monday, September 24, 2012”

  1. Tony R. says:

    Will all of this be done in one hour?

  2. Mandee says:

    We will do the warm up and WOD in an hour. Powerlifting is a separate class: MWF at 6:30pm

  3. Tony R. says:

    Ok thanks.

  4. AP says:

    Scaled 9:23
    Scaled PS to 75

  5. Nathaniel says:

    Matt, Jack, Curt, and Daniel are literally and figuratively ‘reppin’ the front squat and it looks painful.

    I skipped this day.

  6. Justin says:

    8:26 rx’d

  7. Nathaniel says:

    9:38 rx

    Could. Not. Catch. McMillion.

    Strong work homie.

    And Justin that time is wicked.