12/10/2015

ANNOUNCEMENTS 

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team) - Kattler and Steph are competing on Sunday!
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP 

For December our warm up will be as Kevin Coen likes to refer to it "a buffet"

4 x 10 of the thing you are the worst at (technique or efficiency)

Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Deadlift

Find a 5 RM

*in 15min or less*

SKILL

THIS SHOULD BE A CHIPPER

Decide rep scheme as a class
*this can have a partner*

WOD

For time:

Hang Cleans

Pull ups

Run

HSPU

CASH OUT

Run 335m x 3

MOBILITY

hamstring smash 

RESULT