Warm-up:


Row 500m
2 Rounds of:

  1. Squat stretch :30 Seconds
  2. 5 Ring Dips
  3. 5 Ring Rows
  4. 10 Sit-ups
  5. Samson Stretch :30 Seconds each leg
  6. 10 Bent Over Rows w/bar


Followed by:

Syncro bar work:
Back Squat x10
(3 second pause at the bottom each time)

Mobility:

Rollout: Quads,Hams, Ab,Adductors 

Announcements:

Yes, we will be doing Sibling Rivalry this year!

Skills & Technique: (Click below for links to more info)

 

Wod:

30-Dec-14

Back Squat Heavy Double: 15 Minutes 

Followed by:

Row 2k

For time. 

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