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On the First WOD Announcement of the Franniversary…

November 12, 2014

The First WOD  to be announced of the Fran-niversary is:

Elite Division

AMRAP 5

9 Thruster 95/65

9 Pullups

15 Thruster

15 Pullups

21 Thruster

21 Pullups

27 Thruster

27 Pullups

33 Thruster

33 Pullups…

Keep going up by 6

Open Division

9 Thruster 75/45

9 Kettlebell Swings 53/35

15 Thruster 

15 Kettlebell Swings

21 Thruster 

21 Kettlebell Swings

27 Thruster 

27 Kettlebell Swings

33 Thruster

33 Kettlebell Swings

Keep going up by 6

Standards videos will be coming soon.

1 rule on the KB swings – the KB must be taken to a full overhead position, what is ed arms extended (locked out), pharmacy KB straight up – the CrossFit Games standard.

Here today …gone tomorrow…Coach Jonathan stopped by for a few pull-ups, <a href=

healing pushups and squats. He is off again to HALO training – Be careful Jonathan! ” width=”300″ height=”300″ /> Here today …gone tomorrow…Coach Jonathan stopped by for a few pull-ups, pushups and squats. He is off again to HALO training – Be careful Jonathan!

Workout of the Day

Strength/Skill

Back Squat, Heavy Set of 3

Week 7 of 8

Take 8-9 sets to work up to your heavy set of 3. Go up by 5-10#.  Things should be getting emotional.

Conditioning

AMRAP 9

15 Squat Cleans 95/65

15 Squat Clean 135/95

As many Squat Cleans in remaining time 185/115

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