Monday, December 3

Congratulations to Colin, who won the snatch portion and took second overall in the 85 kg class at the American Open this weekend. It was a very impressive performance against some really good competition. Remember that the Monday, Wednesday, Friday only noon schedule starts this week. No noon classes on Tuesday or Thursday for the time being.

Those of you in the weightlifting class will do clean pulls today instead of squats. Work on hitting all of your positions and going straight up at the top. You are just shrugging at the top - no arm bend. And since it's supposed to be a little warmer we are going to try to get in some running during the WOD. Hopefully this weather holds up for a while.

Workout for Monday, Dec. 3 Warmup Run/Jump Rope Jumping Jacks Mountain Climbers Situps Arm Circles Leg Swings Superman Squats

Front Squat 10 @ Bar 5 @ 50% 5 @ 70% 4 @ 80% 3 @ 85% 3 @ 90% Or Clean Pulls 3 @ 40% 3 @ 60% 3 @ 75% 3x3 @ 85%

WOD 12 Min AMRAP Run 200 15 KB Swings 15 Pushups