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WOD - Tuesday, 9/18/2018

In observance of Yom Kippur CFCI closed for all PM classes Tuesday night (5:30/6:30/7:30) and ALL DAY WEDNESDAY.

TUESDAY AM is regular schedule. We will be OPEN for all AM classes (6/7/8), EXHALE and open gym from 11:30AM - 2:30PM.

With an empty bar or PVC:
4 Hang muscle cleans
4 Hang power cleans
4 Strict presses
4 Power cleans
4 Jerks (push or split OK)
x 3

A. Strength: Clean and Jerk (6:00)
EMOTM 6
3 Power Cleans + 3 Jerks
Start light and climb as you please. No misses. Technique > Weight
 

Hit 3 PCs then 3 Jerks

B. Conditioning (28:00)
5 Rounds (4:00 on/2:00 rest):
1 Bill Murray Run
10 Toes To Bar
AMRAP "DT" until the 4:00 are up.

Rest 2:00 between rounds

Rx = 135/95

You'll be doing as many rounds as possible until time runs out...After the rest, start where you left off in DT on the next round (after you finish the run and T2B).

Score = Rounds + reps of D.T.

Next week we will retest DT

"DT"
12 Deadlifts
9 Hang Power Cleans
6 Jerks.

Extra Credit: Core
3 RFQ:
1:00 Plank (add weight if possible)
35 Hollowrocks
35 Crunches

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