ANNOUNCEMENTS
Upcoming local competitions:
1/9/2016 - Wheelhouse Winter Games (individual and MASTERS ::hinthint::) REGISTRATION CLOSES TOMORROW 12/25
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP
1/9/2016 - Wheelhouse Winter Games (individual and MASTERS ::hinthint::) REGISTRATION CLOSES TOMORROW 12/25
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP
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
Deadlift
90% of last week x 5 reps for 1 set
Build to it as quickly as possible
Build to it as quickly as possible
SKILL
Order is up to you, each exercise only 1x
HS walk only if you know how to bail. Don't need anyone breaking their necks!
WOD
For Time:
Rope Climb
DU
Squat Clean Thruster
Row
MU/Pull Ups
HS walk/wall walks
CASH OUT
N/A
N/A
MOBILITY
Everything
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