Tuesday 12.8.2015

 This awesome lady has been here since the beginning... and she has the squat to prove it!!

This awesome lady has been here since the beginning... and she has the squat to prove it!!

Warm Up

EMOM 5
5 Burpees, 1 shuttle run* (1/2 way and back then all the way and back)
*Add 1 shuttle run each round

Barbell Warmup
Movement review then:
5x complex w/ empty bar

Mobility:
~Super Couch Stretch
~Banded Hamstring
~Trap/scap release (lax ball)
~Individual

Performance & Sport

A. 12:00 to build to a heavy complex of:
1 High Hang Clean + 1 Hang Clean (above the knee) + 1 Hang Clean (below the knee)

B. Warzone WOD 1
AMRAP 8:00
Buy in 30 Burpees
AMRAP time remaining…
5-10-15-20-25-etc..
Deadlifts (115/75)
Hang Power Cleans (115/75)
Shoulder to Overhead (115/75)

C. 100 Sit ups OR 50 V-ups for time

Gatorz Sunglass - Made in the USA