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February 17, 2018

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″]Please note! Our 5:45AM and 7AM classes and 8AM open gym will be cancelled Monday, February 19th for President’s day. Normal hours resume at 9:30AM![/text-with-icon][vc_column_text]

WOD

for time
1000M Run
30 Deadlift 205/145 lb
1000M Run
21 Power cleans 205/145 lb
1000M Run
12 Front squats 205/145 lb

Workout notes

Today’s workout is a three round triplet with three weightlifting movements.  The lifting movements ascend in difficulty but descend in repetitions.  For most athletes the front squat will be the most difficult and will determine your load for the workout.  The benchmark load is on the heavier side for all three movements.  For the cleans you’ll need to be able to perform single repetitions in quick succession and with the front squats make sure you choose a load you can complete the round of 12 in 1-3 sets.[/vc_column_text][/vc_column][/vc_row]

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