12.26.16 “Open WOD 11.3”

December 25, 2016
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ANNOUNCEMENTS:

BRIDGEWATER
REGULAR SCHEDULE

DARTMOUTH
HOLIDAY SCHEDULE
8am and 9am ONLY

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FITNESS & LIFESTYLE

STRENGTH
Every 2 Minutes for 14 minutes.
Clean Pull + Hang Squat Clean x 2 reps
–add weight each set
–work up to heaviest possible for the complex

METCON
“Open Wod 11.3”
AMRAP 5 minutes
Squat Cleans 165/115
Jerks 165/115

Level 2 – (135,95)

Level 1 – (95,65)
The weight should be moderately heavy!

–you receive one point for each clean and one point for each jerk
–any shoulder to overhead is accepted: thrusters, push press, push jerk, split jerk.

SPORT &PERFORMANCE

A. OLY
E2M for 14 minutes.
Clean Pull + Hang Squat Clean x 2 reps
–work up to heaviest possible for the day

B. STRENGTH
Every 90 seconds::
2 push jerks up to max

C. METCON
“Open Wod 11.3”
AMRAP 5 minutes
Squat Cleans 165/115
Jerks 165/115
–you receive one point for each clean and one point for each jerk
–any shoulder to overhead is accepted

D. EXTRA CREDIT
4 Rounds
500 meter row
Rest 90 seconds between rounds

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