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Monday WOD – 072213

Andrew

Andrew

31Heroes
Last year, several of you participated in the 31Heroes WOD with us. We have decided we are going to host the WOD again on Saturday, August 3rd at 9am! All are welcome and donations are not required. However, if you are interested in donating (which includes getting a t-shirt) you can do so here: http://www.31heroes.com/location/?gym=M8i51e

WORKOUT OF THE DAY
1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80%
rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80%
rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

The percentages and specified rest times are for the more advanced Weightlifters. For the novices, don’t worry about percentages, we will be focusing on technique and working to increase the load. FYI, these are SQUAT snatches and SQUAT cleans.