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 Clean
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
Muscle Clean + Tall Clean
3 sets of (3 + 3) (light)
Muscle Clean + Tall Clean
3 sets of (3 + 3) (light)
WOD
5rft
5 Cleans 185/135
10 SHSPU
5 Cleans 185/135
10 SHSPU
*12 min time cap, scale so you finish!
CASH OUT
7 min amrap
1 MU / 2 C2B
1 Deadlift 185/135
2 MU / 4 C2b
2 Deadlift
3 MU / 6 C2b
3 Deadlift
1 MU / 2 C2B
1 Deadlift 185/135
2 MU / 4 C2b
2 Deadlift
3 MU / 6 C2b
3 Deadlift
And so on up the ladder...
MOBILITY
Everything
RESULTS
RESULTS
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