12/14/2015

ANNOUNCEMENTS 

Upcoming local competitions:
12/12-13 Hardbat Winter Classic (team)
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

Snatch DL + Hang Snatch
*perform a full snatch DL from floor then drop to hang pos (above knee) and sqt snatch it
EMOTM 8 min

start somewhere easy and build each rd. Get heavier then last week if possible.

SKILL

Find weights/calories/reps that you can do for 30-45sec and never miss a round...

WOD 

18min EMOTM
min 1: Calorie Row
min 2: ttb
min 3: tng snatch

CASH OUT

Hollowrock Hold 30sec x 3-5

MOBILITY

Roll forearms

RESULTS