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Picture
Last week’s Locker WOD winner: Jacque!


1 Rep Max: Clean

2/8/2018

1 Comment

 

Warm Up:
3 Rounds

15 Lunge
30sec Goblet Squat Hold



Find Your 1 Rep Max
Clean
at least 7 reps must be over 90%

​Post Max Conditioning WOD
3Min AMRAP
21 Box Jumps
21 Assault Bike Cal
Max Power cleans (55%)
3 Min Rest

3 Min AMRAP
15 Box Jumps
15 Assault Bike Cal
Max Power Cleans (55%)
3 Min Rest

3 Min AMRAP
9 Box Jumps
9 Assault Bike Cal
Max Power Cleans (55%)
(Score is total number of cleans)


Recovery:
3 Rounds
20 Goblet Squats
20 KB Swings

Here is an interesting article on the Segregation of Blood Donations during World War 2.  
Something I never knew occurred. 
Picture
1 Comment
Hart
2/8/2018 05:55:11 pm

190m
85w
175w bench
210m
95w
0w/27@75,20”
110w/ 50@75 16” step
115w 30@65 20”step
175m
185m
70w shoulder press
145w dl
105w 5# pr
130w 2x hang 5# pr
215w dl/ 30@110, 18”
275m/55@155 24”
275m /55@155 24

10-1 rr
3-30
Sit up
I14:39w

Holly special
14:10w 125
I15:42w 125

Reply



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