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Dirty Dozen

16
Oct

Dirty Dozen

Did you hear the big news?

WOD for Monday 101711Click Here For Today’s Schedule
Clean
1-1-1-1-1-1
–Rest–
4 Rounds For Time:
12 Push Press (95/65)
12 KB Swings (70/52)

Post Clean Loads and Workout Time to Comments
For the strength segment perform single rep Cleans as heavy as possible.  Work from the position you’re most comfortable in (hip, knee, floor).

For conditioning workout, take the Push Press bar from the floor.  American KB Swings are RX’d.  

ENDURANCE WORKOUT tonight at 6pm with Coach Paul!
Mobility – sole of foot
Drills – hopping
14-20 Rounds:
12 Power KB Swings
Run 100m @95% effot
Active recovery 100m

Upcoming Bootcamps Beginning TODAY!
CrossFit Bootcamp – (M/W/F @6:15am)
CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp – (M/W/F @6:00pm)
Weight Loss Bootcamp – (M/W/F @7:00pm)

Coach B on the Clean
[youtube]http://www.youtube.com/watch?v=46cCnuFPG8w[/youtube]

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