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Saturday at 10 am will be a team WOD, we will not be doing heavy clean and jerks as in the sectional workout this week.

Starting at 11 am we will be running heats of the sectional workout.  If you are completing the sectional workout, you can come early and start getting warmed up.

one possible warm up for sectional people:

row 500 m
mobility for clean and jerk: lower body, upper body
Burgener warm up
power clean and front squat work with bar, increasing in weight
push pressing work, increasing in weight
squat clean and thruster, increase weight
squat clean and push jerk, increase weight
squat clean and split jerk, arrive at 165#/110#, mens and womens weights