WOD – November 19, 2014

Come down this Saturday at noon for a free lifting expo with Jon North!  He will be battling Pat Mendez in a lift off!  This will be a fun event to promoteThe Grand OpenAmerican Weightlifting Federation Meet in January here in Vegas!

*Gymnastics class is tonight at 630pm*

Work Out of the DayPower Clean 3-3-3-3-3then,As many rounds as possible in 8 minutes of:9 toes to bar6 deadlifts, 155/105lbs3 hang power cleans, 155/105lbsPost loads and rounds completed to beyond the whiteboard.BasicsAs many rounds as possible in 20 minutes of: 100m run 10 kb swings, 53/35lbs 50′ bear crawl 10 jumping pullups 50′ crab walkPost rounds completed to beyond the whiteboard.


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