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Components

Clean and Jerk

Metcon

TGIF

Strength

Clean and Jerk (12x2)

Clean and Jerk

EMOM x 12 mins 2 Full clean and jerks @65-70%

*full squat and split jerks

Metcon (AMRAP - Rounds and Reps)

13 Min Amrap

11 Push Press 115/75
11 Box Jump Overs 24/20
11 Pullups

Accessory work

4x 5-10 Banded Muscle Up transitions

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, November 26, 2021

Male Clients

Michael
Keller

WOD: 9:15 AM

12 x 2 @ 165 lbs

Marshall
Mortley

WOD: 9:15 AM

12 x 2 @ 155 lbs

5x135, 5x155

Thomas
Zaleski

WOD: 9:15 AM

12 x 2 @ 135 lbs

Female Clients

Johanna
Hayden

WOD: 10:30 AM

12 x 2 @ 115 lbs

Rachel
Furnari

WOD: 9:15 AM

12 x 2 @ 80 lbs

Minta
Keller

WOD: 9:15 AM

12 x 2 @ 75 lbs

Alicia
Ciccone

WOD: 9:15 AM

12 x 2 @ 60 lbs