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February 18, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Today we have weightlifting at 5:30PM! Regular WOD classes are at 4:45PM and 6:30PM. Come at 5:30PM if you want to work on your Snatch and/or your Clean & Jerk![/creativ_alertbox]

Strength

E2MOM for 10 Minutes

Sustainable Set of Handstand Push-Ups followed by a set of Double Unders.

Work on a set of kipping or strict handstand push-ups.  If you are not ready for HSPU yet work on the hardest push-ups you can or try pike push-ups with your feet on a box.  Immediately after you finish the HSPU, attempt a set of Double Unders.

 

WOD

“Nancy”

5 Rounds for Time
400M Run
15 Overhead Squat 95/65lbs

Off Ramp WOD

“Nancy”

5 Rounds for Time
400M Run
15 Overhead Squat w/ PVC  or Goblet Squats

 

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