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)
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
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
Front Squat with 4 second pause in bottom
10 minutes EMOTM x 2 reps
building
SKILL
how to breathe in bottom of squat
WOD
8 min AMRAP
thrusters
DU
CASH OUT
with partner(s)
with partner(s)
alternate rowing 30 calories
3 rounds
MOBILITY
quad roll
RESULT
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