12/15/2015

ANNOUNCEMENTS

Upcoming local competitions:
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

Back squat
5 sets x 3 reps 70-80%
~90 sec rest

SKILL

Find weights and reps to finish under the timecap...unbroken if possible....

hint....this WOD should sound very familiar....

WOD

5rft
Deadlift
Hang Clean
S2OH

*16 min timecap*

CASH OUT

Bottom up front squats (use a rack to emulate the below squat)

https://www.youtube.com/watch?v=_2wRYhHw5x0

3-5 sets x 1 rep
build if possible

MOBILITY

triceps distraction

RESULTS