ANNOUNCEMENTS
Upcoming local competitions:
1/9/2016 - Wheelhouse Winter Games (individual and MASTERS ::hinthint::)
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP
1/9/2016 - Wheelhouse Winter Games (individual and MASTERS ::hinthint::)
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP
WARM UP
For December our warm up will be as Kevin Coen likes to refer to it "a buffet"
4 x 10 of the thing you are the worst at (technique or efficiency)
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU
4 x 10 of the thing you are the worst at (technique or efficiency)
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU
BUY IN
Back Squat
5 sets x 3 reps @ 70-80%
90 seconds rest
5 sets x 3 reps @ 70-80%
90 seconds rest
SKILL
find reps that you get enough rest to finish the whole 30min
WOD
30 min emotm
min 1: DU
min 2: ring dips
min 3: 2 sqt snatch
CASH OUT
N/A
N/A
MOBILITY
triceps and chest smash
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