Wednesday, November 21st

Oly:
10 on the minute 2 x Power Snatches
2 @ 60% of 11-10-2012
2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
5x2 @ 85%

Strength:
Back Squat 3x4-6
-Perform 5 Ring Dips after each set 

Metcon:
30-20-10
Wallballs
Box Jumps
KB Swings

Abz:
3 minutes of STRICT Toes to Bar, AMRAP.
Notes: There should be ZERO swinging momentum on each rep. Also, do not use the ground to start the movement. Hang absolutely still before beginning each rep. Think about lat engagement to aid in bringing up your torso. Quality > Quantity

Schedule update:
Wednesday - normal
Thursday - 9am & 10am only
Friday - 9am & 10am + 11am advanced class
Saturday - Closed - 5k Haddon Twp Turkey Trot
Sunday - 10am gymnasts vs. CrossFitters fundraiser.