ANNOUNCEMENTS
Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team) - Kattler and Steph are competing on Sunday!
1/9/2016 - Wheelhouse Winter Games (individual)
12/12-13 Hardbat Winter Classic (team) - Kattler and Steph are competing on Sunday!
1/9/2016 - Wheelhouse Winter Games (individual)
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
6 sets x 3 reps 70-80%
~90 seconds rest
SKILL
Picking your WOD weight and heights
-choose them to improve your cardio. finish fast but challenge yourself.
WOD
4 rounds for time
Box jumps
DU
KBS
CASH OUT
HS hold or Shoulder taps
4 x 30 seconds
HS hold or Shoulder taps
4 x 30 seconds
MOBILITY
hip flexor w/ kb
RESULT
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