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December 30, 2015

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: There will be no 5:00AM or 7:30PM open gym today. We will hold WOD classes at 9:30AM and 12:00PM Thursday and close for the holiday on Friday. Back to regular hours on Saturday. [/creativ_alertbox]

Strength

EMOM FOR 10 Minutes
[odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows
[even] :30 Seconds Push-Ups

WOD

AMRAP in 10 Minutes

10 Hang Power Cleans 115/75 lb
30 Double Unders

Workout notes: We have two difficult movements in the workout today.  With the hang power clean on the lighter side you should be able to perform larger sets but grip will no doubt be a factor so review the hook grip and use it if possible.  If you are still working on double unders choose a set size that gets you at least 100 attempts.  If you find that you are unable to get any then switch to single unders but make an honest attempt at doubles before you throw in the towel.

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