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7 NOVEMBER 2016

ANNOUNCEMENTS:

1. Got tickets????...to the Gun Show??? LADIES, sign up by November 15th for a intro to shooting at the Skagit Shooting Range on December 1st from 6:30-8pm.  $30 will get you snacks, instruction, a gun, ammo, and a target! Sign up here!!!

2.  Congrats to Team "Nothin' but Sass" (Coach Sam, Coach Ness, and Tracy) who came in 2nd place out of 26 teams for the Girls Gone RX competiton this weekend in Bellingham, WA.  

3.  Happy Veteran's Day to all our Active, Reserve, Retired, and Seperated service members.  Thank you for all you do!!!

MONDAY, 7 NOVEMBER 2016

MOBILITY:

Front rack position

STRENGTH: 

 With a running clock...

1. 5 minutes to work up to a heavy single Front Squat
2. 5 minutes to work up to a heavy single Muscle Snatch
3. 5 minutes to work up to a heavy single OHS
4. 5 minutes to work up to a heavy single Snatch Balance
5. 5 minutes to work up to a heavy single Squat Snatch
6. 5 minutes to work up to a heavy single Front Squat

WOD: 
15 OHS, 135/95
15 C2B
15 Squat Snatches, 135/95
15 C2B
15 Front Squats, 135/95
15 C2B
15 Squat Cleans, 135/95
15 C2B

 

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