December 12th 2012

CFL Holiday Party, please click if you are coming!!!
 Pump’s Toy Drive…please click if you want to attend!!!
7am Strength Guys:
Build to a Heavy Single Squat and Jerk
Then Every Minute on the Minute for 10 minutes
Perform 2 Squat Cleans plus 1 Jerk @ 85 of 1RM
DWOD
For time:
1,000 meter Row
15 Clean and Jerks @135, 95
25 Box Jump Overs
15 Power Snatch @135, 95
25 Pull Ups
15 Kettlebell Swings @1.5 pood, 1 pood
25 Burpee over Bar
Run around the Block
You will Clean and Jerk the same weight as the Snatch
Hug all the corners when running around the block
Back into the gym