11/17/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rft:
10 KB Goblet Squats 53/35
12 HRPU

BUY IN

OHS:

RX:
or Front Squat if mobility is an issue
5 x 5 - across

Comp:
3 x 5 reps
1 x 4 reps
1 x 3 reps
set 1: 70% set 2: 75% set 3: 80% set 4: 85% set 5: 90% set 6: ???? 95%

SKILL

Scale so you get at least :45 sec rest

WOD

Every 6 minutes for 24 minutes (4 sets)
400m run
60 DU
30 KBS 53/35
15 knees to midline

Free: 60 SU
Comp: 70/53; TTB

CASH OUT

Row 1200m x 2 sets
Rest as needed

MOBILITY

glutes