12/2/2015

ANNOUNCEMENTS

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

WARM UP

Pass through
Air Squats
Good Mornings
Push Up
Ring Row
Walking Lunge
Side Lunge
**spend extra on something that feels tight**

BUY IN

Every 2 min for 14 minutes
Find a 1 RM Jerk - can use rack
*ideal loads each rd: 65, 75, 85, 92.5, 97, 100+, 100+*

or if you have less then 2 months with olympic lifts

EMOTM 14 min
Find a heavy Jerk
work technique, coach assigned weights

SKILL

scale your SHSPU
  
WOD

Every 3 min for 18 minutes
335m Run
max strict HSPU
 
CASH OUT

N/A

MOBILITY

Everything

RESULT