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Wednesday

11
Feb

Wednesday

TEAM WORK  

 

1. Avoid dropping the chalk blocks on the floor as it’s next to impossible to clean up off the rubber mats.

 

 2. When you Chalk up your hands please try to clap off the excess INSIDE the bucket.

 

3. Clean up after yourself!  If you covered the pull-up bars, or floor in chalk please clean it up!  We have wet wipes in the lockers that we can use to clean the mats, pull-up bar, barbell, med ball or whatever is covered in sweaty chalk.

 

We’re all in this together!!  A clean Box is a happy Box

 

Thank you all for your help!!.

 

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STRENGTH/OLY

 

Split Jerk 

 

Take 15 min and find a heavy rep for today. Must go off the rack

 

WOD

 

AMRAP in 5 min 

 

6 Burpee Box Jumps

9 Deadlifts (165/105)(135/95)(100/80-65)

12 Deficit Push Ups  (25/15)

 

rest 3 min 

 

AMRAP in 4 min 

 

6 Burpee Box Jump

9 Deadlifts

12 Deficit Push Up

 

rest 3 min 

 

AMRAP in 3 min 

 

6 Burpee Box Jump

9 Deadlifts

12 Deficit Push Ups