WOD – 11-14-16

*Gymnastics Seminar this Saturday 11/19 @ 10:30 all levels welcome!

**Thursday, December 15th we are hosting Jason Ackerman a flexible dieting coach.  Click link below to reserve your spot!

FLEXIBLE DIETING SEMINAR! – click link to buy tickets

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WARM-UP
3 Sets
150m row
7-10 Strict T2B
7-10 BB front squats

STRENGTH
5 Sets – Choose a moderately heavy weight for all 5 sets
Power clean  1.1. –
Rest :15 bt lifts and 2:00 bt sets

WOD
4 rounds of 3 min on 1 min off
3 power cleans (135/95)
6 Pullups
9 Air Squats