Monday WOD – 120213

Team 10K Row

Team 10K Row

New Apparel has ARRIVED!
If you ordered a sweats, please come get them ASAP. If you did not order, we have TONS of extra! Please bring cash or a check made out to Erik Hedblom.

WCCF Holiday Party and Potluck – Friday, December 6th, 5:30pm
RSVP here: https://www.facebook.com/events/666299740069923/

WORKOUT OF THE DAY
1. AMRAP 8:
12 Kettlebell Swings (70/53)
30 Double Unders

2. Clean & Jerk
10×2, climbing in weight
Advanced:
a.15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.
b. 3X3 Pause Clean & Jerk @ 90% of 2RM from part a. – rest 90 sec.