9JAN2015

9JAN2015

ANNOUNCEMENT: Good Luck Sam and the crew going to Fort Vancouver! Ann is going on vaca also. You'll Have some rad coaches though, Melissa and Westin for pm and Saturday!! We will Know if you come though, cause we all know you check in right.....

STRENGTH:

DeadLift @ 90%; 1x5 @75%, 1x3 @85%, M.E. @95%

Back Squat Super Slow: 6x 10sec down, 10 sec up. With out fully going to the bottom of a squat or full lockout

WOD: 1 min wall squat

1 min rest 

then 

4Rnds 

10 Unbroken Touch and Go Power Cleans (135/95) if bar is dropped or rest 1 burpee

20 Slam Ball (20/10)

30 Lateral Single leg Jumps (4'/3')

 

 

 

Space Cadet 

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