Monday 18Nov13


1. Please do not go in the back room area until at least 5pm tomorrow evening.  We are quickly nearing the end and things are coming together very quickly, but please keep the dust and dirt in the back area so it is easier to complete the project as quickly as we can.  We will be happy to show it off by Tuesday morning.

2. Sign up for the Christmas party.

3. Bring in a toy (or two) for our fundraiser.  CR Hershey members were VERY supportive of this last year–let’s do it again!  If all of us bring in one toy each, we will fill three boxes.  There, I laid out the challenge.  Three boxes.




A. Hang Power Clean 3×3

B. Clean 3×2 @85%, rest 2 mins


C. 5 Rounds:

5 Push Jerks (135/95)

Row 300m

20 DUs (40 singles)


D. Weighed Ab Mats 3×15-20




A. Tall Drop Clean 3×3

B. Clean 1.1.1 x3 @85% of 1rm, rest 10, rest 2 mins


C. For Time:

10-8-6-4-2 Push Jerk (no Split) (165/115)

100m Run

10-8-6-4-2 CTB

20 DUs


D. GHD Sit Ups 3×15



75 Acco Drive Suite 6-7
York, PA 17402

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