11/23/2015

ANNOUNCEMENTS 

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
DU
Snatch Drops

BUY IN

12 min EMOTM - Snatch 1 Rep
65% x 1 x 4
70% x 1 x 4
75% x 1 x 4

SKILL

Snatch High Pull
Start @ ~50% 1RM

work to drive elbow high. have a partner stand behind you with a pvc at pec height.
keep the bar close and pull so you hit the pvc.

WOD 

12 Minute AMRAP
Run 200m
30 Box Jump Overs 24/20″
30 Push Ups

CASH OUT

Back Squat
remaining class time:
build to as close to 90% as possible

MOBILITY

Quad Roll

RESULTS

 (Scores shot at an angle to avoid getting hit with a jump rope!)