12/9/2015

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)

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

Clean & PUSH jerk
EMOTM x 6 min
3 reps TNG - AHAP

BUY IN SKILL : holding on to the barbell/resetting your hands

WOD SKILL:

Picking your WOD weight and reps
-choose them to find a pace you can keep the whole time

WOD

15 min amrap
TTB
S2OH
Front rack lunges

CASH OUT

Tabata DU

MOBILITY

roll lats

RESULT