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Wednesday

Warm up:
5-10 mins: Run/row/ mobility

Burgener:


Warm up with 3 sets of 5 romanian dl, 5 front squat (focus on good rack position, high elbows, 5 hang power cleans) Bar only on all sets

Power clean 8X3 
or
20 min Skill of choice (not pullups if you are a regular on tuesday and friday) (1-3 rep on the min every min for 20 min) If you choose a skill, you will stick with this same skill over the next 4 weeks.

WOD: "Fran" (choose a weight you can do this under 10 mins)
21-15-9
Thrusters 95/65lb
Pullups

We are now carrying Paleo Kits and Jump Ropes at the gym.  From left to right:

Strongman Paleo Kits are $7
Coconut Paleo Kits are $4 - these things are good, and I don't even like coconut!!
Original Paleo Kits are $4
Paleo Krunch Bars are $3

Jump Ropes are $15 each

Paleo Kits are a great way to keep food on the go, and they are quite tasty!

These are available in the online store if you want to pay by credit card, then pick up at the gym, these are not available for shipping.  Cash or check onsite also works.