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ADVANCED

"The '20' Team WOD - ADV"

12 min/AMRAP

Teams of 2

20 Deadlifts 95/65lbs

20 Walking Lunges 25/35lb DB

20 KB Swings 1.5/1 pd

FIRE-BREATHER

"The '20' Team WOD"

12 min/AMRAP

Teams of 2

20 Power Cleans 95/65lbs

20 Overhead Walking Lunges 45/25lb plates

20 KB Swings 1.5/1 pd

(Last completed 11/20/10)

Supplemental Training:

Weakness Work

Pick 2 Movements and complete:

3 sets of 10

Post rounds, team names, weakness and thoughts to comments.

Training Notes:

Team members will work together to complete reps.  Only 1 member may work at a time and you must go in order of movements.  

For example, Mark will do 19 Power Cleans and I will do 1, then Mark will do 18 OH Walking Lunges and I will do 2, and lastly Mark will do all 20 KB Swings while I rest to do my 1 Power Clean for the next round.

Are you a fan of OTG yet...?

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"The '20' Team WOD"
12 min/AMRAP
20 Power Cleans 95/65lbs
20 Overhead Walking Lunges 45/25lb plates
20 KB Swings 1.5/1 pd


CA$H OUT:
Work on a Weakness
3 sets of 10


Post rounds, team names, weakness and thoughts to comments.


Team members will work together to complete reps.  Only 1 member may work at a time and you must go in order of movements.  
For example, Mark will do 19 Power Cleans and I will do 1, then Mark will do 18 OH Walking Lunges and I will do 2, and lastly Mark will do all 20 KB Swings while I rest to do my 1 Power Clean for the next round.

We will be having a 60-Day Paleo/PR Challenge starting Monday Jan 10, 2011 and finishing  March 12, 2011.  The PR Challange consists of a workout that is done on Monday, 1/10/11 at both boxes and repeated on Saturday, 3/12/11 in Williamstown to measure improvement. 

The Paleo Challenge starts Monday 1/10/11 where we will take measurements (body fat % and lean muscle mass) and you will start a private and public log of your Paleo intake through a point system.  It's $30 for the PR Challenge and $30 for the Paleo Challenge, but if you want to compete in both it's $50. Ca$h Prizes for both!! More details to follow!!

We will be holding a Paleo Seminar on Jan 8, 2011, the Saturday prior to the Challenge to help answer any questions on the in's and out's of Paleo. Time to be announced. Cost is $50. 

The Paleo Challenge and the Paleo Seminar are great ways to help refine: your knowledge of quality food, be held accountable for what you're eating on a daily basis and to use the OTG Community as a support system to get you through your tough spots.  

Let's eat well together!!

Thanksgiving Hours:

Wednesday:

Williamstown - 6:30am,9:30am, 4:30pm, 5:30pm

EHT - 6:30am,9:30am, 4:30pm, 5:30pm

Thursday:

CLOSED

Friday:

Williamstown - 12pm

EHT - 12pm