11/26/2014

Programming note:

This is the last week of our 12 week cycle!!!

We start a de-load / open prep month in December.

WARM UP

30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold
Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Back squat
5 @ 60%
5 @ 70%
2 x 5 @ 75%

Front squat
5 @ 650%
5 @ 70%
5 @ 75%

SKILL

DU

WOD

6 min AMRAP

30 DU
15 Burpees

CASH OUT

Handstand hold attempts or Handstand walk

MOBILITY

Everything,  prep for Murph

if something other than what is listed needs attention/mobility work...let us know