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Monday 11/6/2017

Fit Republic will be here today Monday 11/6, 4:30 pm to 6pm to let us sample their prepared meals. Check out their website:



500 m run or 400 m row


CS/Dynamic Stretch

B warmup:

3 rounds with light weight:

5 Snatch shrugs

5 Hang Snatches

5 Snatches from ground

Workout Warmup:

Back Squats

Warm up back squat to body weight

On the 3 min for 5 sets, 

Max set, no rest in standing position!!!

Record total reps with wod score.


For time:
9 Power Snatches 95/65, RX+ 115/75

9 box jumps

15 P Snatches

9 box jumps

21 P Snatches

9 box jumps


Bench Press:

5x8 @ Body weight


Max set of Pull Ups, CTB if you can

15 GHD back extensions

Earlier Event: November 5
Sunday Funday 11/5/2017
Later Event: November 7
Tuesday 11/7/2017