DATE & TIME: This Friday, December 12th at 6:30pM
LOCATION: Smiley Residence; Contact Coach Mike or Coach Greg for the address at info@precisioncrossfit.net or text (805) 660-4101 (Coach Mike), (805) 341-4000 (Coach Greg)
*Please RSVP on the sign up sheet at the front desk ASAP!
**Please note if your last name starts with A-M bring a dessert or appetizer, N-Z please bring a beverage to share.
***Although we love all the children of Precision for this particular occasion please leave the kiddos at home.
WARM UP:
500 M. Row
Then:
10 Pass Throughs
10 OHS
10 Good Mornings
10 Lunges W/ Pass Through
Then:
Shoulder & Hip Mobility
SKILL:
At a Walking Pace:
3 Rounds
10 C2B Pull Ups
10 Ring Dips
10 Bar Roll Outs
LIFT:
10 Min. to Find New 1RM Snatch (Test)
WOD: (Compare to 9/15/14)
“AMANDA” (Test)
9-7-5
Muscle Ups
Squat Snatch (135/95) (115/75) (95/65) (75/55) or 65% 1RM
*Sub. MU for Ring Dips.
POST WOD:
Shoulder and Hip Mobility
