Upcoming Throw-Down, Power Cleans
There is this cool looking Throw-down on the horizon that is internet based and is good for all level of athletes. It’s called Wod 
Throwdown, and you can find out more about it here. The date is Oct 15. Let us know if you want to be a part of a Wine Country CrossFit Team!
-Beth
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Tuesday’s WOD
Power Cleans
5×2 at Maximum Effective Rep Weight (As much weight as you can manage with PERFECT technique). Level Load Across All Sets (Don’t Increase Weight across sets). As we focus on our clean and jerk over the next 6 week target an increase each week of 2kg/5lbs.
21 ? 15 ? 12 ? 9 ? 6 ? 3
Wall ball 20/14lbs
KB Swing 53/35lbs
KB Goblet Walking lunges
Shorten to 21 – 15 – 9 if time is short
Cash Out: Hollow Rock 3x.30
2014 09 08