Monday 9.9.13

With a continuously running clock do 1 Power Clean and Jerk (135/95) the first minute, 2 Power Clean and Jerks the second minute, 3 Power Clean and Jerks the third minute… continuing as long as you are able to complete within the minute.

Use as many sets each minute as needed.

Rx’d + (155/105)

1) Push Press 3 x 5

2) 3 rounds not for time of:

8 DB One Arm Rows (each)
12 Evil Wheels
1 set of 12 reps of Banded Delt Complex

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For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.~John 3:16

34 Replies to “Monday 9.9.13”

  1. great work this weekend to the Irwin and Johnson Families. Your training has proven that you all remain among the fittest athletes in the south east! Great job representing our gym, our community but most importantly your individual efforts to remain physically active! Congratulations and very proud of you all.

  2. SWOD 155/165×4/155
    WOD 7full (business phone call 1 minute) 8 full +5
    Wouldn’t have completed 8 full if not for the phone break.

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