12/3/14

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

EMOTM for 8 minutes

1 rep Hang squat snatch @ 70%

SKILL

HSPU

WOD

12 minute AMRAP

435m Run/500m Row/100 DU (if raining choose any of the 3 options for Rx)

10 HSPU

20 walking lunge steps each leg

CASH OUT

Strict false grip pull ups - on rings 

modification - jumping

MOBILITY

traps

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