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May 24, 2018

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SCHEDULE ANNOUNCEMENT FOR MEMORIAL DAY WEEKEND

We will be closed Friday and Saturday as our coaches will be in attendance at the West regional in Del Mar, CA.  Sunday we will be Open for Olympic Lifting at 10am and Open Gym from 11am-12pm and Monday we will be open for Open Gym only from 9AM-12PM.  Regular hours return Tuesday the 29th.[/text-with-icon][vc_column_text]

Skill

EMOM for 10 minutes

[odd] :30 Seconds of Strict Pull-Ups, Banded Strict Pull-Ups or Supine Ring Rows
[even] :30 Seconds of Push-Ups

You will have 5 rounds at each station to work for 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then rest for the remainder of the minute before transitioning to the next station. Use the most difficult movement standard that you can for both pull-ups and push-ups and don’t worry about stringing together reps if it means sacrificing the mechanics of each movement.

WOD

for time
30-20-10
Hang Power Snatch 75/55 lb
Box Jump 24/20″

Workout notes

Today’s workout is a time priority couplet starting with the difficult hang power snatch.  Use a load light enough that you could complete the snatches in the fewest number of sets possible and keep this workout as a sprint.  When it comes time for the box jumps practice keeping a steady cadence by resting on top of the box.

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