12/16/09 – AMRAP Wednesday

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Today’s Links -

Mass Made Simple @ T-Nation

Step away from the Canola Oil

Coffee and Booze

Sean getting some knees to elbows

Erin keeps getting better at the kip

Jeff and Suz got some hops

Firas stares in amazement at Kate's Knees to elbows

Vincent gets those knees up too

Giuls making ring dips look easy...On to the blue band!

Schedule -

• Mobility Warm up
• WOD Warm up – 10 of each – Air Squat/ Front Squat/ Overhead Squat / Push up / Pull up / Sit up / Supermans
• WOD – In 20 min complete AMRAP of
  • 5 Deadlifts (95/65)
  • 7 Hang Power Cleans (95/65)
  • 9 Front Squats (95/65)
• 3×10 Hip Extensions
• Stretch/Foam Roll

Fundamentals – We meet tonight @ 6pm.  We will be reviewing the Clean, Jerk and Snatch.