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
Since Ed will not be here on his actual birthday, choose your reps based on his
age or birthdate...
WOD
"Happy Birthday Ed"
12 min 22 sec AMRAP
run
burpee
box jump
push press
CASH OUT
tabata sit ups
MOBILITY
everything
RESULTS
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