11.30.2015


Where does the time go?  2015 is almost finished….so I wanted to remind everyone about their goals.  Below are three photos of the Box Door and our goals.  With a month left in2015 goals 1 the year we need to get after it. 2015 goals 32015 goals 2

Warm-up: 3 Rounds of 100 clicks, 10 Medball cleans, 10 Burpee Dynamic Stretch

Segment Clean

Strength: Segment Clean (Pause at Position 2 for two seconds.)
3 x 4
L1:60%-70%-70%-80% of Squat Clean 1RM
L2: Minus 10%
L3: WAW

WOD: STAGGER

For Time:
Row 1000/800m
50 Medball Cleans 20/14
150 Double Unders 2/1
Row 1000/800m
Time Cap 30 Min.

Icing: Hollow Rock Tabata