11/24/2015

ANNOUNCEMENTS 

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Burpees
KB Swings
HRPU
DU
Snatch Drops

BUY IN

12 min EMOTM jerk
65% x 1 x 4
70% x 1 x 4
75% x 1 x 4

SKILL

jerk dips
100# over your 1RM jerk
5 total reps

WOD

3rft:
40 DU
20 KBS 70/53
40 Walking Lunge Steps

CASH OUT

3 rds of:
AMRAP AHAP

PP + PJ

MOBILITY

everything

RESULTS