Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)
WARM UP
Pass through
Burpees
KB Swings
HRPU
Box Step Ups
Snatch Drops
Pull Ups w/ 2 sec hold at top
BUY IN
Front Squat
90% x 1
95% x 1
SKILL
Holding the front rack. Get that air in!! Dont choke yourself...
WOD
3rft:
435m Run
12 Alt Front Rack Reverse Lunges 115/75
16 Box Jumps 24/20
CASH OUT
5min AMRAP
20 KB Swing 70/53
20 DU
MOBILITY
Couch Stretch + BB Quad Smash
RESULTS
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