Monday- December 17th
Weekly Warm-Up: 10 min. AMRAP
Mobilize - Passthroughs
Lunges with elbow to floor
10 light wall balls
10 ring rows
+ Today's Warm-up Movements:
*KB/DB Single Arm Press 3 x 10 each
A. Holiday Open WOD #5
Movement standards: This workout begins from the standing position, then the athlete will move to the ground and touch hips and chest to the ground. They will then come up to touch an object, with both hands, that is 6 inches above their max reach.
Please use this video as reference:
If you are competing in the Holiday Open, you must meet the movement standards on every rep to count as RX.
Please submit a score card to the cash box by Thursday at 7pm.
B. Clean and Jerk
Every 90 seconds for 12 minutes (8 sets) complete 1 clean + 1 jerk
Choose weights as you desire, going as high as 80% of 1RM
Pec release x 2:00 each