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September 19 2016


September 19 2016


September 19 2016

Happy belated birthday to Jess!

Today is the official starting day for our New You 6 Week Challenge. Over 35 women are taking a tremendous step towards forging their best selves within our gym’s walls. Welcome and encourage them with every opportunity, they’re a wonderful group of motivated ladies and you’re an amazing group of uplifting men and women!

A) 1 Snatch + 1 Low Hang Snatch + 1 Overhead Squat:
*The complex counts as one rep. Work towards a heavy single.*
B) Back Squat:
4×5 at 70% 1RM
C) Push-ups:
*Attempt 3 Unbroken sets of 10 Reps.*

3 rounds, 1 min per station, of:
Power Snatch, CRX: 95/65 lbs, FRX: 45/33 lbs
Lateral Burpee (Over Barbell)
Front Rack Lunge, CRX: 95/65 lbs, FRX: 45/33 lbs
AbMat Sit-up
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
*Every step for the Lunge counts as 1 rep, L + R = 2.*

What better way is there to start the week than with a “Fight Gone Bad” style WOD? As always, the name of the game with this kind of challenge is to maintain as much consistency as possible round to round. You only have one minute, make the most of it.