Announcement
Holiday Party 12.19.15
Coaches: please be there.
Max Effort Lower
Mobility: 5min
0:00-2min, 2min each side http://www.mobilitywod.com/daily/sunday-december-6th-2015/
Dynamic Warm Up: 5min
Strength: 12min
Snatch Grip Deadlift (1RM )
Click Here to read why and how
Click Here to read why and how
WOD: 15min
“The Griswolds”
15min AMRAP
1 HSPU to 6″ deficit (1 Wall Walk)
3 Burpee Ring Muscle Ups (Burpee C2B)
5 Deadlifts (225,135,155,105)
7 Bounds (30,24,24,20)
1 HSPU to 6″ deficit (1 Wall Walk)
3 Burpee Ring Muscle Ups (Burpee C2B)
5 Deadlifts (225,135,155,105)
7 Bounds (30,24,24,20)
NOTES:
There are Rx and Rx+ options listed.
Rx options are lower weights and box heights, wall walk and Burpee Chest to Bars
Banded Static Ab Holds