Monday, September 9, 2013


  Great turnout for the WLC pre-lims on Saturday!


Level 2

Strength: 4 x
Deadlift x 5, 2020
Weighted Ring Dips x 5, 30X1

WOD: 5 Sets For Time: (20)
Rest 2 Min After Each Set

5 x Power Cleans (heavy - touch and go)
7 x Pull Ups (c2b or chin)
9 x Burpees With Jump & Reach


Level 1 - (Beginners)

Pre-Skill: Intro To The Burgener Warm Up With PVC

Skill Builder: Overhead Squat x 10 reps For 10 minutes

WOD: Alt Tabata x 3 Sets
Sit Ups
Row (Cal)
Jump Rope Passes


Level 2

Skill Builder: Hang Power Snatch Complex 4 - 5 Sets
3 x Hang Power Snatch
3 x Behind The Neck Push Press
3 x OHS

Strength: Overhead Squat (10)
3 Attempts at 1RM

WOD: Alt EMOM In 12 Minutes
1. 5 x Hang Power Snatch
2. 15 x T2B
3. 15/12 Cal Row

Action is a great restorer and builder of confidence. Inaction is not only the result, but the cause, of fear. Perhaps the action you take will be successful; perhaps different action or adjustments will have to follow. But any action is better than no action at all. - Norman Vincent Peale

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