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December 14, 2015

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Saturday was such a blast! Thank you to everyone that participated and congrats to our winners! We are so grateful to all of you for making 2015 such a great year! It is so exciting to see our community grow![/creativ_alertbox]

Skill

EMOM for 10 Minutes
1 Hang Squat Clean & Jerk

We’re working on lifting technique today. Start by deadlifting the bar into the hang position and retrace the bar slightly down your legs by bending first at the knees and then bowing forward with the hips. Pull into full extension and squat clean the bar.  Practice catching the bar with your elbows up and bearing the load on your torso.  Re-grip if needed and perform a split jerk.  Don’t forget about your jerk recovery! Start by pulling the front foot back first and following up with the back foot.

WOD

4 Rounds with 90 seconds on each station
[odd] Wall Ball Shot 20/14 lb 10/9′
[even] rest

Workout notes: Today’s workout is an interval style workout where you will be working for a full 90 seconds and resting for 90 seconds a total of 4 times.  The wall ball shot is a movement that is limited by the time that each rep takes to complete so it’s essential to pick a pacing strategy that keeps you working for most of the 90 seconds given.  The only movement in the workout is the wall ball shot so challenge yourself and use this opportunity to attempt a heavier wall ball or go the full height to the target.

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