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December 6, 2013

HOLIDAY PARTY and SACTOWN THROWDOWN TRYOUTS ARE TOMORROW!

Tryouts will start promptly at 11AM.

When we are done with the tryouts we’ll head over to the Graduate for some drinks around 3PM.  

Skill

E2MOM For 16 Minutes

3 Power Snatch

If you’ve seen this one before try to add a few pounds from last time if it went well.  Start with about 60-65% of your 1RM if you are not sure where to start.  New lifters should start light and work on technique. Move up when your mechanics are sound. 

WOD

AMRAP in 10 Minutes 
10 Deadlift 225/155lbs
30 Double Under 

This workout is a repeat for us!  Compare your score to July 5, 2013

Off Ramp WOD

AMRAP in 10 Minutes 
10 Deadlift
90 Single unders with 1 Double Under attempt every 30!

This should be a weight you can move easily for a set of 10 while fresh and at no time should your midline be compromised!