10/26/16 WOD – Power Clean, Run, Plank Rotations, Rope Climb

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Reminder, this Saturday is our Halloween Throwdown and all of our regular scheduled classes will be cancelled.  If you are available and able to help out, please let us know as we could use a few more volunteers.  Also, come on out and cheer on your fellow members that will be competing.

Strength/Skill:

EMOTM for 3 Minutes of:
Power Clean x 3 (40-60%)
-Rest 1 Minute
EMOTM for 3 Minutes of:
Power Cleans x 2 (60-75%)
-Rest 1 Minute
EMOTM for 7 Minutes of:
Power Clean x 1 (max out)

Metcon:

3 Rounds for time of:
400 Meter Run
16 KBS (70/53)
1Right/1Left Plank Rotations
2 Rope Climbs

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