Friday December 29th

Skill: Mobility and Movement warmups

WOD: “No Dropping”

Squat Clean Thruster / Push Press / Push Jerk / Split Jerk 1,1,1,1,1,1.

Build to a challenging weight without dropping the bar. Rest as needed.

Notes: Do not start out to heavy, 6 reps of complex will catch up quickly. If you drop bar or fail a lift you need to do that set over.

METCON

“Happy New Year”

10,9,8,7,6,5,4,3,2,1 of

Wallballs, KBS, Cal Row, HRPU, Pistols(each leg), 10 DU/20 SU