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Entries in Snatch.1 (1)

Monday
Dec192011

Tuesday December 20, 2011

Nice finish Nick.

 

**Announcements**

  • New sweatshirts are in and they are awesome!  This order was a little limited in quantity since I wanted to test out sizing and style, so grab one quick if you want it before Christmas.  If you aren't able to get your size this time around, we will take special orders and can have more in a matter of a couple weeks.
  • Just a heads up on our holiday hours: We'll be closed Christmas day and will probably run a limited schedule on New Year's day with some brutal benchmard workout programmed.  We've also canceled the Fundamentals Course for the week of the 26th which means no late (7-8pm) open gym hours that week.
  • The new member "3 for 2" deal is back as our New Year's special.  Any new member who starts before Jan 16th can get 3 months plus our fundamentals course for just $340, giving them a month free.  This makes a great gift too if you have a loved one you're trying to get started.
  • We will have gift cards out this week with some ideas for what you could load them up with in case you need a last minute gift idea.  They'll be out in our "store" so all you'll have to do is take one, write the bar code ID of the card on the purchase log plus what you want to load the card with and you're all set.
  • I'm sending out an email tonight with some of these same announcements.  If you don't get it, be sure and let me know - I want to make sure I have everyone's current email address.

 

 

WOD

ROMIK

- SMR: glutes/lower back

- wall of death 2 min/side

- OHS hold 1 min

 

Strength/Skill

- Snatch: 20 min to find 1 RM for the day; rest as needed

 

MetCon

For time:

- 25 push press/jerk (185/115)

- 40 lateral bar-hopping burpees 

 

Supp

- 75 GHD situps

 

Post results and thoughts to comments.