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Hey all!

Well that was quite the dump of snow over the weekend, and I hope you got the opportunity to get outside and enjoy it. We're ready to go for tomorrow's holiday classes, so come on in and get your fitness!

Due to the gym closure over Saturday and Sunday, we're extending the deadline for WOD FEST score entries until Tuesday night at 11:59pm. You'll have the chance to get the last ones done in class as an option on Monday and Tuesday.

If you've already got all your scores for the WOD FEST, then there is another option for training on those days, so check below and on beyond the whiteboard.

Thanks for your patience over the weekend, and we'll see you in the gym!




WARM UP (both groups do the same):

3 rounds - 10 plate floor to overheads, 15 plate bent over row, 5 plate push squats, 1 spiderman with twist per side

SKILL: Power snatch wave load - 6-4-2-6-4-2 E2M

You can use this to practice touch and go (tng) style snatches or drop from the top and re set for each one. Given that the reps are decently high, don't expect to go for heavy weights across the board... work on refinement and crispness in the first wave.


18-15-12-9 reps, for time of:

Shoulder-to-Overhead, 115/75 lbs

Weighted Box Step-up, 45/35 lbs, 24/20 in

Look to break up the sets of shoulder to overhead into three chunks for rounds 1 and 2 *6-6-6/5-5-5, be patient with the step overs - they are done holding a weight plate anywhere above the waist.

FG3: 95/65, 35/25

FG2: 75/55, 25/15

FG1: 55/35, no weight on step ups

cp: 135/95

cp2: 165/115


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