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Tuesday December 2, 2014

Competition:
EMOM 10
1 Clean
2 Front Squats
(all to be performed in the same minute)
Use 225/145 or 75% of 1 Rep Max Clean

G.F.:
Weights: Use 60% of 1 Rep Max Clean try to add weight as you go.

Beginner:
weights: 75/55 for EMOM. Focus on Full range of motion and proper technique. If applicable add weight as you go.

Wod:

Competition and G.F.:
4 Rounds:
10 Pull-ups
10 T2B
10 Pistols
10 Atlas Ball Over the shoulder Tosses
1 Length of the gym Sled Push Sprint

Beginner:
5 STRICT pull-ups per round instead of 10
Instead of pistols do 20 air squats per round. Focus on proper technique. Weight on the heels, chest up and knees tracking over toes.
Instead of Atlas Ball Over the Shoulder tosses do 20 med ball tosses over the shoulders 20/14lbs.

Earlier Event: December 1
Monday December 1, 2014
Later Event: December 3
Wednesday December 3, 2014