12/1/2014

Programming note:

We start a de-load / open prep this month.

WARM UP

30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold
Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through

Burgener

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

BUY IN

Jerk Balance x 1 rep

(start with empty bar in front rack, with front foot slightly ahead of the other. Dip and drive, explode off back leg and pick the front foot up and stomp in forward. Ideally a PVC is in front of front foot to help learn to pick up foot)

Every 30 seconds for 6 minutes

SKILL

Push Press

WOD

6 rft:

30 DU

12 Push Press 115/75

6 V-Up Sit-Ups

8 Hang Cleans 115/75

CASH OUT

Tabata Plank Holds

MOBILITY

shoulders

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