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Friday WOD 23-12-16

December 22nd, 2016

Friday WOD 23-12-16

We wish You and Your Family and wonderful Christmas and a cracking 2017.

HomeFront will be Closed from Christmas Day (Sat the 25th Dec) and Open again on the 1st of January 2017. We will be Open Monday the 2nd (Public Holiday) from 9am till 11am.

All the Best, Gus & Sal

4. Conditioning
AMRAP 3:
75 DU Buy-In
15 Deadlifts (185/135#)
15 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
10 Deadlifts (225/155#)
10 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
5 Deadlifts (275/185#)
5 Bar Facing Burpees

+ Optional Extra’s in Open Gym

1. Power Clean + Power Jerk
60%/2+1
70%/2+1
(75%/2+1)3

2. Clean Pull
(100%/3)4

3. Front Squat
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1

Thank you: https://www.builtbybergeron.com/comptrain-programming/122116

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