11/22/2016

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


2-3 rds:
20 Lunge Steps
10 Burpees

BUY IN

RX:
Every 2 minutes, for 10 minutes (5 sets of):
Deadlift x 3 reps
ascending

Comp:
as RX

SKILL

biggest possible sets w/ little rest

WOD

Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Alt Reverse Lunges w/ KB
Rest 60 seconds

comp: HSPU optional

CASH OUT

row 300m x 4
alternate with a partner

MOBILITY

quad smash