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October 30, 2015

[creativ_alertbox icon=”” colour=”red” custom_colour=””]SATURDAY SCHEDULING ANNOUNCEMENT: We will be running a special workout on Saturday in place of our normal classes to celebrate the life of our member Chris de los Santos.  Chris was an integral part of the 5:45 am class and he is missed dearly.  Whether you knew Chris or not we invite you to join our community in honoring him with a workout we know he would love.  We will run the workout in heats with the first heat starting at 9am.  Show up at 8:30 to get signed up for a heat. We will run heats until everyone has gotten a chance to workout.  We hope to see you all there! [/creativ_alertbox]

Skill

Squat Snatch
1-1-1-1-1

Work up to a strong effort Squat Snatch.  Warm up by working through a power snatch and overhead squat complex with an empty barbell or PVC.  Start by attempting to slowly ride the bar down into the overhead squat and pick up speed as you warm up.  If your mobility allowing a full depth overhead squat, stick with a power or split snatch today.
WOD

for time

30-20-10
Kettlebell Swings 32/24 kg
10-20-30
Box Jumps 24/20″

Workout notes: 

Today we have a classic couplet. With this rep scheme you will perform the bulk of the Kettlebell Swings in the beginning of the workout and will end with mostly box jumps.  Pace yourself accordingly so that you can finish the workout with speed!

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