12/4/14

Programming note:

We start a de-load / open prep this month.

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

Burgener

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

BUY IN

Every 90 seconds for 6 rounds (9 minutes total time)

Clean + Front Squat + Jerk

AHAP

SKILL

G2OH

WOD

For time:

Row 1000m 

then

1 Rd 

30 Box Jump Overs 24/20

15 Ground to Overhead 135/95

then 

100 DU

CASH OUT

Rope Climbs x 5

MOBILITY

quads

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