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WOD - Sunday, 10/21/2018

Barbells 4 Boobs!!!!

It's finally here! Its time for our 3rd annual Barbells 4 Boobs Bonanza!!!

Doors will open: 8:20AM.

First Heat: 9:00AM (Sharp)

In order to properly warm up please arrive at least 30 minutes before your scheduled heat.

Snacks and chill: 11:30

By the way, its not too late to donate to this wonderful cause!! Click on the link below to make your contribution!

 

https://www.barbellsforboobs.org/fundraiser/CFConeyIsland​

WU: (on your own, 25-30 minutes before scheduled heat time)

400m jog

then

3 RFQ

10 Squat Jumps

10 Push ups

then, with an empty bar
4 Hang muscle cleans (1" above knee)
4 Hang power cleans (1" above knee)
4 Push jerks (focus on timing of lockout and feet)
4 Power cleans (mid-shin)
x 3
 

A. "Grace" Prep: Power Clean and Push Jerk: 

(Start this 8-15 minutes before your scheduled heat)

Build to 2-3 x 3 @+10-50# above your working weight for "Grace"

Complete your last set 1-3 minutes before your heat starts.

B. Benchmark Workout: "Grace"

30 Power Clean and Jerk for time (135/95)

Time cap: 10:00

This is it! Show time!

Extra Credit: Realize How Awesome You Are.

Show some love, high-five some dope people and celebrate a good time with good people for a good cause.

Coach every time someone donates or does great on "Grace"

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