ANNOUNCEMENTS
Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)
WARM UP
Pass through
Burpees
KB Swings
HRPU
Box Step Ups
Snatch Drops
Pull Ups w/ 2 sec hold at top
Burpees
KB Swings
HRPU
Box Step Ups
Snatch Drops
Pull Ups w/ 2 sec hold at top
BUY IN
15 min EMOTM jerk
73% x 1 x 5
76% x 1 x 5
79% x 1 x 5
73% x 1 x 5
76% x 1 x 5
79% x 1 x 5
SKILL
Jerk Dips - 5 sets x 2 reps
Up to 100# over 1RM
Up to 100# over 1RM
WOD
12 min AMRAP
8 C2B
10 S2OH 135/95
10 TTB
8 Ring Dips
8 C2B
10 S2OH 135/95
10 TTB
8 Ring Dips
CASH OUT
3 x 1 min
Weighted plank holds
Weighted plank holds
MOBILITY
Triceps: band overhead/lax smash/cross over stretch...
RESULTS
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