11/12/2015

ANNOUNCEMENTS

Upcoming local competitions: 
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Burpees
1 Leg RDL
HRPU
Snatch Drops
Pull Ups
Side Lunges
KB 1arm Row
Walking Lunge

BUY IN

Back Squat
90% x 1
95% x 1

SKILL

Fast Transition
"It's all in your set up"

Lay out that jump rope between exercises, don't just throw it in a pile

WOD

For Time:
30 DU
15 TTB
30 DU
20 Power Cleans 135/95
30 DU
15 Ring Dips
30 DU

CASH OUT

3 rds
AMRAP AHAP
strict press + push press

Find a weight you can strict press 8+ reps, Once you fail go immediately into Push Press until failure.

Rest as needed

MOBILITY

Sleeper stretch

RESULTS