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Go Kate!!


I cannot say enough good things about Kate. She has been coming in every morning, following the programming and sticking around after class to work on extra lifts and skills. It wasn't too long ago that she didn't have double unders, but today she walked into an affiliate in Hawaii and completed 16.2 RX! Thank you Kate for coming in every day and working hard. For making me want to put more work into my training.

WOD for 3/5/2016

BARBELL 7-9AM

Warm up 200M row/run then: -1 rd "Barbell" with 5 pass throughs and 5 box jumps between Then: -Burgener Warm Up (1x together/1x on your own) -Skills Transfer Exercises (1x together/1x on your own) Snatch: -5x2 of halting deadlift + pull (above knee) + pull (from ground) -3x2 snatch from high hang (off blocks) -3x2 snatch from low hang (off blocks) -3x2 snatch Clean: -5x2 of halting deadlift + pull (above knee) + pull -3x2 clean from high hang (blocks) -3x2 clean from low hang (blocks) -3x2 clean Jerk: -5x1 jerk balance (light to medium) -Work up to a heavy double split jerk

12 MIN TO FIND 1RM CLEAN

16 MIN AMRAP

1 FULL CLEAN 135/95

5 HSPU

10 GHD'S


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