ANNOUNCEMENTS
Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)
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**
Air Squats
Good Mornings
Push Up
Ring Row
Walking Lunge
Side Lunge
**spend extra on something that feels tight**
BUY IN
20 minutes to find a max 1RM Front Squat
OR
If you have less then 2 months lifting - find a heavy triple front squat
OR
If you have less then 2 months lifting - find a heavy triple front squat
SKILL
S2OH variations. Find the most efficient for you.
WOD
WOD
5 Rounds for Time:
15 S2OH 115/75
12 C2B
9 Burpees
15 S2OH 115/75
12 C2B
9 Burpees
25 min time cap
CASH OUT
N/A
N/A
MOBILITY
Everything
RESULT
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