Remember...Friday afternoon/evening...there will only be one class at 3 PM. The van leaves at 4 PM to go to CrossFit Conway for Barbells for Boobs. If you're planning on attending with us and participating...and haven't registered yet...you have until late tonight. If you just wish to attend and hang out...let us know so we can decide if we need another van.
http://www.active.com/fitness/conway-ar/barbells-for-boobs-2013
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Warmup: 500 M Row, Squat and Overhead mobility
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*No more than a minute between sets
Back Squat: 1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 8 @ 80%
Front Squat: 1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 70%
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WOD: 8 Min Ladder
3 Full Snatch 95/65 (Yes, this means squat if you're capable)
3 Burpees over the Barbell
6 Full Snatch
6 Burpees over the Barbell
9 Full Snatch
9 Burpees over the Barbell
12 and so on...
http://www.active.com/fitness/conway-ar/barbells-for-boobs-2013
------------------
Warmup: 500 M Row, Squat and Overhead mobility
-------
*No more than a minute between sets
Back Squat: 1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 8 @ 80%
Front Squat: 1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 70%
--------------
WOD: 8 Min Ladder
3 Full Snatch 95/65 (Yes, this means squat if you're capable)
3 Burpees over the Barbell
6 Full Snatch
6 Burpees over the Barbell
9 Full Snatch
9 Burpees over the Barbell
12 and so on...
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