12/8/2014

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

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
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

4 min AMRAP

Burpee box jump overs 24/20

SKILL

Hang Clean

WOD

7 rft:

25 DU

8 Hang Clean 95/65

10 OHS 95/65

CASH OUT

Barbell Rollouts 4 x 8 w/ 2-3 sec hold at ext

MOBILITY

forearms