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12.17.2014

TODAY’S WOD LIFT Bench Press: 5×10 @ 60% every 2 minutes METCON 12 minute AMRAP: 5 Power Snatch (145/105) 10 Box Jumps (24/20) 20 Double Unders Get your ARCFit merchandise order in by this Friday and you will get your gear before Christmas! Order sheet is on the member whiteboard.

Some Gift Giving Ideas

TODAY’S WOD LIFT Deadlift: Spend 15 minutes working up to a heavy single METCON For time… “Grace” 30 Clean & Jerk (135/95) BUY OUT 10x10m plate push (AHAP) *use metal plates on gym floor The holiday season is upon us and lucky for you, ARCFit is here to help with your gift buying needs! First […]

12.12.2014

TODAY’S WOD LIFT Power Snatch + OH Squat 1 + 3 x 5 sets @ 65-75% of Snatch METCON 5 Rounds for time: 200 m Row 5 Box Jumps (30/24) 10 Back Squats (95/65) (racks ok) *Increase squats each round by 20# Pulling Technique:  No Laughing Matter