151221 Merry Happy Christmas Holidays!

A. Warmup
General Warmup
Then go into explanation/Demo of the Cluster. The WOD should not be that long but it is going to be a smoker. The first of many presents coming your way!

For the Cluster if you can’t do the prescribed weight go with 70% of your push/split jerk.

B. SWOD
Split Jerk
5 x 3 @ 65%

C. WOD
Big Dawg
9 – 6 – 3
Clusters 95/65
Burpee
Hang Power Snatch
C2B Pullup

RX
9 – 6 – 3
Clusters 65/35
Burpee
Hang Power Snatch
Pullup

D. Progressive Model
Scapular Control

Cluster

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s