Lift Off to Lift Up Announcement


Lift off to Lift Up Partner Comp WOD 1 (30:00 Min Running clock) 12 min to establish 1RM Snatch 6 min rest 12 Min to establish 1RM clean and jerk Score: A. Snatch Total B. C&J Total C. Snatch and Clean and Jerk Total WOD 2&3 (27:00 Min Running Clock) 7 Min AMRAP Isabelle (135/95) Grace (135/95) *Scaling option: Athletes choose their own weight. Max Cal Row with remaining time Score is total reps (60+Cal) 3 Min Rest Event 3 (10:00 min mark) 7 min Max Weight Moved Snatch Complex Snatch + Hang Snatch + OHS 3 Min Rest 7 Min Max Weight Moved Clean and Jerk Complex Hang Clean + Clean + Jerk *Weights can be changed as needed. Score: Total Weight moved A. Snatch Complex total B. Clean and Jerk Complex Total C. Snatch and Clean and Jerk Total In WOD 3, partners must alternate reps. One partner must complete a complex before the next partner can go. WOD for 12/6/2015

open gym - 9am and 10am

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