11/19/2014

Programming note:
Hatch Squat Cycle Link: (Spreadsheet) Download this file and insert your 1RM of Back Squat + Front Squat and it will populate all weights for you.
2 weeks left! Hang in there

WARM UP

30-60 seconds of each:
Roll Feet or DU
Downhill skier hold with pvc
High knee to 1 leg hip hinge
Pass through
Plank to downdog
Samson Stretch
In Line Lunge
OH Squat

Bergener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Squat Clean
2 @ 80%
2 @ 85%
2 X 1 @ 90%

SKILL

Say Happy Birthday to Bob! Or rope climb

WOD

"Happy 50th Bob!"

50 min AMRAP

11 Snatch 135/95
20 Muscle Ups
1964m ROW

just kidding...

11 min 20 second AMRAP
1 Rope Climb
9 One Leg Single Unders (each leg)
6 Push Ups
4 Wall Balls 20/14

Immediately followed by:

For time:
A 50 Burpee salute!

CASH OUT

4 x 3 Ring Pull-up with false grip

MOBILITY

Forearms

if something other than what is listed needs attention/mobility work...let us know