11/29/17

28
Nov

11/29/17

**Reminder**

The Alamo City CrossFit and Barbell Club Holiday WOD and Brunch is on Saturday!
The festivities kick off at 9:30am with a fun WOD then we’ll share some cheer with a Boozy Brunch. The main Brunch foods will be provided (Eggs, Bacon and Pancakes) but the other items will be potluck style so click HERE to select what you’d would like to bring.  

Let us know you’ll be joining the fun by signing up on MBO!

Wednesday

1. Power clean + clean – 75% x 4 sets

2. 2-position clean (floor, mid-thigh) – 75% x 2 sets, 80% x 2 sets

3. Clean deadlift – 105% (of clean) x 5 x 5

4. Front squat – 75% x 5, 80% x 4 x 2, 85% x 3 x 2

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