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December 17, 2013

It’s Tuesday! Weightlifting class is at 5:30, WOD classes are at 4:45 and 6:30!  


3×3 Front Squat ~ 80% of your 1RM

Work up to about 80% of your 1RM front squat and perform 3 sets of 3 reps at that weight.  Continue working up to a new 1RM attempt if you have time.  

New lifters should work up to a moderately heavy weight in sets of 3.  Focus on an upright torso with elbows up and knees tracking over the feet. 


AMRAP in 10 Minutes
30 Double Unders
21 Kettlebell Swings 24/16kg

Off Ramp WOD

AMRAP in 10 Minutes
90 Single Unders with 1 Double Under attempt every 30 reps. 
21 Kettlebell Swings