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
Every 2 min for 14 minutes
Clean
*ideal loads each rd: 65, 75, 85, 92.5, 97, 100+, 100+*
Clean
*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 clean
work technique, coach assigned weights
EMOTM 14 min
Find a heavy clean
work technique, coach assigned weights
SKILL
Re-grip the Squat Clean to allow Tng.
WOD
WOD
"Happy Birthday Shannon!"
8 min AMRAP
12 Burpees
4 Squat Clean 135/95
12 Burpees
4 Squat Clean 135/95
rest 4 min
6 min AMRAP
12 Box jump 24/20
4 Thrusters 135/95
12 Box jump 24/20
4 Thrusters 135/95
CASH OUT
N/A
MOBILITY
Everything
RESULTS
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