ANNOUNCEMENT
We will announce any delayed openings by 430pm!
WARM UP
Bergener
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Pull Up
Pass Through
DownHill Skier Hold
Super Squat Hip Sequence http://youtu.be/JBHzXF-mVjY
Lunge with bar in front rack
Push Up
Down Dog
Pull Up
Pass Through
Once finished start BUY IN and WOD Movement Specific
SKILL
Hook grip
BUY IN
Snatch Cycling
4 sets of AMRAP at 85% of max weight lifted during cycling over last few weeks
4 sets of AMRAP at 85% of max weight lifted during cycling over last few weeks
Rest 90 seconds between sets
WOD
5 RFT:
15 Wall Balls
25 DU
10 Push Press 115/75
CASH OUT
Strict HSPU
Every 90 seconds for 3 rounds
+1 more than last week
MOBILITY
Traps
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