11/3/15

ANNOUNCEMENTS 


WARM UP 

Pass through
Snatch Drops
Walking Lunges
Hurdlers
Side Lunges
Push Ups
Empty BB Strict Press
Down Dog

Just start squatting ASAP!

BUY IN

Front Squat
80% x 2
85% x 2
90% x 2 x 2

SKILL

Finding the proper pace to chip away quickly

WOD 

for time:
50 sit ups
10 HSPU
50 kb swings 70/53
10 HSPU
50 TTB

CASH OUT

5 rds
10 box step up w/ kb
5 kb thrusters

AHAP

MOBILITY

Prone Press Up w/ hold at top (5-10 seconds)

RESULTS