Holiday Schedule:
Dec 31st: 9am and 10am
Jan 1st: Closed
Jan 2nd: 9am and 10am
WOD
In Teams of 2, for Total Time:
12 50M Farmers Carry (53/35)
then, 4 rounds of:
60 Russian KB Swings (53/35)
30 Cal Row
30 Abmat Sit-ups
Then,
12 50M Farmers Carry (53/35)
*One person working at a time.
**Farmers Carry, alternate w/ partner every 50m
Extra
Mobility
with empty barbell:
10 Jerk grip OHS
1 min OH hold
10 Jerk grip OHS
*progression: move grip in as narrow as possible. Vertical torso will be key.
Strength
Hang Snatch (above knee) + Snatch (floor): Build to heavy set
Clean + 2 FS + Jerk: Build to heavy set
Conditioning
AMRAP in 4 Min:
8 20″ burpee box overs
20 alt. pistols
