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11.13.12

This post is a little late, but hey—at least I’m doing it 😉 If you haven’t been in Monday or Tuesday, then you haven’t played on our new GHD–and that’s sad–it’s very fun!!!
Also, a quick shout out to our very own Dale- his wife is a great photographer in the area and has recently announced that they will be opening up a Studio in Mt. Pleasant! YAY!!! Check out her work: http://www.violetsarebluephotography.com/
Alright, back to business:

SWOD:
Level 1:Power Snatch 5×3, +5lbs
Dead lift 3×5, +10lbs
Level 2: Back squat 1×5@70%, 1×3@80%, 5×2@90% (last set 2+)
Press 1×4@65%, 1×4@75%, 5×3@85% (last set 3+)
Body Weight Volume: Pull-Ups 2-3 every 30 seconds for 5 minutes
WOD:
3 Rounds for Time:
10 Hang Cleans (full) @50% of Power Clean
10 Burpees
 
Bonus- Midline: GHD Sit-Ups 3×10
 

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