11/14/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

3 rds
10 box step ups
8 push ups
6 air squats
4 ring rows

BUY IN

Free:
KB Snatch

5 sets of 20 reps per arm

Clean Pull:

RX:
5 sets x 5 reps
ascending

Comp:
5 sets x 5 reps
set 1: 90% set 2-4: 100% set 5: 105%

SKILL

Choose smaller number of cal or wallballs if needed

WOD

EMOM x 18 minutes
Min 1: 15/12 cal row
Min 2: 15/12 Wall Balls
Min 3:  50 Double-unders

Free: 50 SU

CASH OUT

kb side lunges
4 x 8 each side
ahap

MOBILITY

glutes