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December 20, 2013

19
Dec

December 20, 2013

Benchmarks

There are only NINE workouts left in 2013! Starting next week, we will be sprinkling some benchmarks into the programming. These will be used to see where you are currently and to help you set goals for next year.

Sean F overhead
Sean, one month at CFVB and making great progress!

Workout of the Day
Every minute on the minute for 14 minutes:
Odd – 3 Power cleans 205/135
Even – AMRAP in 20 seconds of Ring dips (rest remainder of minute)
Note: a ring dip starts with full lock out on top, the bicep touches the ring, then the rep ends locked out at the top again.

Every minute on the minute for 14 minutes:
Odd – 3 Power snatch 135/95
Even – 5 Handstand push-ups

Post your scores to the Whiteboard.

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