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Monday 12.16.13

15
Dec

Monday 12.16.13

Congratulations Matt, Dave & Mike!

       

WORKOUT Of the DAY:

Strength: Build up to heaviest Snatch weight for WOD. (Set up burpee target under pull up bar between sets)

WOD: [ OPENS 13.1 ]

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
Snatch, 30 reps Wt A
30 Burpees
Snatch, 30 reps Wt B
20 Burpees
pound Snatch, 30 reps Wt C
10 burpees
Snatch, as many reps as possible Wt D

Burpees done to a 6" Target

L1:Men (A 75/ B 135/C 165/D 210)  Women (A 45/ B 75/ C 100/ D 120)
L2: Masters Men 55+ (A 45/ B 75/ C 100/ D 120) Masters Women 55+ (A 35/ B 55/ C 75/ D 90)
L3: Men (A 35/ B 55/ C 75/ D 90) Women (A 15/ B 35/ C 55/ D 75)"

Buy-Out:  10 Strict/Wt Sit Ups x5 sets

Team Training: Follow class Level 1

Post scores and comments below.

 

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