August 23rd, 2016


Reminder!!! All daytime classes (5:45am, 7am, 9:30am and 12noon) will be at our Mill St location this week due to our kids camp at Borden.

Today’s WOD

A. Hang power clean x 1, power clean x 2 OR Hang power snatch x 1, Power snatch x 2 – rest 60 sec b/t sets x 5 – build per set to a max

B. 400m run, rest 2 min x 3 – during rest perform a 30 sec plank


12 min AMRAP

2 Muscle ups OR 6 plank pulls + 6 push ups

6 Power cleans @ 155/105 (60%)


– 12 min will feel like a long time, set the tone and the pace early

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