Thursday, October 24, 2013

unusual suspects

131024:

It’s a “two-fer” Thursday! Come in and complete either “Glen” or the CEC Benchmarks today (or BOTH; CEC participants must do the benchmarks) 🙂

“Glen”
30 Clean and Jerks (135#/95#)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Note: 45 minute suggested cap, however you may opt to complete work through next class if you desire (decide cap/no cap before you begin).

-OR-

Clean Eating Challenge Benchmark WOD & Endurance Test

With a continuous running clock, complete the following:
2 Minutes Max Burpees
Rest 5 minutes,

Then, complete as many rounds as possible in 10 minutes of:
5 Shoulder to Overhead (115#/75#)
10 Deadlift (115#/75#)
15 Box Jump (24″/20″)

Look familiar?  It should… this is the Open WOD 13.2 with a little burpee buy-in… if you want a refresher on the movement standards, you can view those by clicking here.

Barbell homework: 6 x 2 Front Squat @ 98%

630 skills: Deadlift

5 thoughts on “Thursday, October 24, 2013

  1. GO GO GO all you fine folks who are participating in the CEC! Good luck and we’ll see you at the body fat testing tonight!

    If someone is still wondering if they can register, the answer is YES! We can get you dunked tonight… email eatcleancfrx{at}gmail.com to register.

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