December 6, 2016

December 6, 2016

Less than two weeks away from the Christmas Party and we are getting very excited, don’t forget to get those ballots filled out for your favorites in the outlines categories.


GREAT finish by Joe and Earl, taking 3rd place overall at the Brutal Bash this past weekend at OCCF.


3rd place earl and joe


(WOD)

A) BACK SQUAT (20×1)

2.2.2 @ 80-85%, Rest 30-secs between clusters

…Rest 3-4 min between sets. Repeat x 4 sets…

 

B) 21-15-9

Russian KB Swings (70/53)

Lateral Box Jumps (24/20)

4 x 50m Shuttle Sprints

 

(SUPPLEMENTAL)

A) POWER SNATCH

3, 3, 3, 3 (not touch ‘n go)

…Rest 2-3 minutes…

 

B) PUSH PRESS

4, 4, 4, 4

…Rest 2-3 minutes…

 

C) COMPLETE 6 SETS @ CONSISTENT EFFORT:

3 MUs

6 Burpee Box Jumps (24/20)

12 Hang Power Cleans (115/75)

24 Double Unders

…Rest 2 minutes…

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806