Patriot – Tuesday 140128

Policy Announcement: While we love dogs, we can no longer accommodate having dogs at the gym during classes. Thanks for your understanding.
Some of your fellow PCFers are participating in the Capital Affiliate League competition, which will be hosted at Patriot this coming Saturday (Feb 1). Come out from 1-3:30 to cheer on the PCF Nooners: Andrew L, Anne W, Dan S, Karen K, Mike D, Mike G, Rachel M and Steve O.

EMOTM 10 Minutes
1 Power Clean + 2 Jerks (light enough to be fast and smooth)
6 Chest to Bar Pull-ups

5 Rounds
10 Deadlifts (225/155)
10 Ring Dips
40 Double Unders

5 Rounds
10 Deadlifts (165/115)
7 Ring Dips
25 Double Unders

5 Rounds
10 Deadlifts (115/80)
7 Push ups/Knee Push ups
60 Single Unders

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