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December 10, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””] The 1st annual Hometown Hoedown events are announced and located here. We’re so excited to have so many people participating on Saturday! If you have any questions about the events, or which division is appropriate for you talk to a coach or shoot us a message.  [/creativ_alertbox]

Skill

E2MOM for 10 Minutes
3 Squat Clean

Work up to a moderate weight Squat Clean and perform 3 repetitions every 2 minutes for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row  with very little rest.   With 5 rounds of reps and 2 minutes rest for each set you should be able to attempt a weight that is a bit heavier than you would use were you performing this for 10 rounds on the minute or during a metcon.  If the Cleans are going well and you would like extra strength work, perform a sustainable set of Strict Pull-Ups on the odd minute.

WOD

AMRAP in 12 Minutes of

5-10-15-20-25-30 …

Burpee Jump to a Plate (Use a 45# bumper or equivalent, reach full hip and knee extension with both feet on the plate)
Wall Ball 20/14lbs to 10/9′ target

Workout notes:  This workout is a repeat from May 8, 2014! Getting through the Wall Ball Shots quickly will save some time for most people but attempting to increase the speed of your burpee will bring the biggest benefit and be very rewarding.  The hardest method happens to be the fastest.  Perform a plyometric push-up and snap the legs up before bounding onto the plate.  You will most likely find this method to be very difficult but you will get a great workout!

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