Tuesday 151201

NOTICE – There will NOT be a 6:15pm class this FRIDAY, plan your week accordingly :-) 

Operation Christmas for our Troops!!
A list of recommended items, pictures and a starter box will be at the box near the community board. 

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Dynamic Warm-Up – Mobility
Prepare for..

WOD:
In front of a clock set for 17 minutes:
1 minute of sumo deadlift high pulls  115/85, 95/65, 75/45
1 minute of box jumps 30/24, 24/20, 20/12
1 minute of push press 115/85, 95/65, 75/45
Rest 1 min
2 minute of sumo deadlift high pulls  115/85, 95/65, 75/45
2 minute of box jumps 30/24, 24/20, 20/12
2 minute of push press 115/85, 95/65, 75/45
Rest 1 min
2 minute of sumo deadlift high pulls  115/85, 95/65, 75/45
2 minute of box jumps 30/24, 24/20, 20/12
2 minute of push press 115/85, 95/65, 75/45

*Scale weight and movements as needed for progression . Ask your coach for help.

COOL DOWN

Competitors or athletes wanting to improve your Fitness level: 

Every 2Minutes x5
1 Clean + 1 Front Squat + 1 Hang clean + 1 Split Jerk @ 70% 1 RM Climbing if feeling it

4 Rounds Not For Time of:
6 Weighted dips
3 Weighted pull ups
Max effort Double unders

 

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