8/12/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Run 435m or Row 500
Pass through
PVC Sots Press
Push Ups
Walking Lunge
1 leg Rdl to leg swing
Air Squat

BUY IN

5 sets of:
2 pwr Jerk+1 split jerk
Ahap

SKILL

Push Press breathing efficiency

WOD

21-18-15-12-9
Push Press 115/75
American Kbs 53/35
DU

CASH OUT

High Hang Cleans
8 x 2 reps, @50-60%
*try not to drop bar

MOBILITY

Triceps