141226

** 8 & 9AM, 4 & 5PM Classes Only Today
**** Double Under Clinic Sat. with Coach Joey at 10:AM!

Workout of the day for Friday, December 26th, 2014:

For time:
30 box jumps, 30/24-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 70/53-lb
30 walking lunges with 95/65-lb. barbell
30 knees-to-elbows
30 push presses, 95/65-lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20/14-lb. ball to 11-foot target
30 burpees
30 triple-unders

Or:

Clean and Jerk
4 x 3
Use 70% of 1 Rep Max Clean

Snatch
4 x 3
Use 70% of 1 Rep Max Snatch

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