Huge congratulations to Greg Smiley (1st place, Masters Division), Daimino Stewart (2nd place, Advanced Division), Seth Ruff (2nd place, Masters Division), and Jessica Goeser (1st place, Advanced Division) for their performances at the 2014 Central Coast Clash, well done! Special shout outs to Allison Locke and Devin Wilson for putting up one heck of a fight. We’re very proud of you all!
WARM UP:
500 M. Row
2 Rounds
10 OHS
10 Alt. Lunges
10 Good Mornings
10 Pass Throughs
Then:
Hip Mobility
SKILL:
3 x 5 Strict T2B
Pair With:
3 x 10 Bar Roll Outs
LIFT:
Back Squat
3 @ 75%
3 @ 80%
3 @ 85%
2 x 2 @ 90%
WOD:
“BCB 12”
For Time: (8 Min. Cap)
20 Jumping Alt. Lunges
Then:
12-9-6
Squat Clean (165/110) (135/95) (115/75) (95/65)
T2B
Bar Over Burpee
Then:
20 Jumping Alt. Lunges
POST WOD:
Mobilize
