11/4/2016

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 rds
30 jumping jacks
10 burpees
20 hang clean pulls

BUY IN

Clean:

Free: 
Air squat
Every 2 min for 8 min
hold the bottom of a squat for 90 seconds, rest 30 seconds

RX:
every 2 min for 8 min
3 reps - ascending

Comp:
4 sets x 3 reps
set 1: 70% set 2: 75% set 3: 80% set 4: 85% 

SKILL

Run AFAP!

WOD

for time:
600m run (1 short+ 200m)
30 thrusters 75/45
600m run

comp: 95/65
free: wall balls

CASH OUT

Row 300m x 4-5 sets
rest as needed

MOBILITY

Quads