We are so proud to have had our very own Jess Goeser compete yesterday live online in the 2014 O.C.T. Qualifier. Jess kicked butt and represented Precision beautifully. She kicked a ton of ass and showed the world what a bad ass she is. Well done Jess! We love you!!
If you did not get a chance watch Coach Jessica Goeser throw down the O.C.T. Qualifier live Tuesday night, here is your chance!
WARM UP:
500 M. Easy Row
Then:
2 Rounds
5 Pass Throughs (Over)
5 Pass Throughs (Under)
10 OHS
10 Good Mornings
10 Lunges
Then:
5 Min. of Hip and Shoulder Mobility
SKILL:
7 Min. Muscle Up Work
-Ring Hollow Holds
-Ring Swing
-Ice Cream Makers
-Transitions
*Work where you are in your progressions.
LIFT:
Front Squats
2 @ 80%
2 @ 90%
2×1 @ 95%
WOD:
“MASTER BLASTER”
3 Rounds
4 Muscle Up
6 Front Squat (225/155) (205/135) (185/125) (165/115)
30 Double Unders
*Muscle Up sub. will be 8 Ring or Parrallett dips. Double Under sub. will be 90 singles.
POST WOD:
Hip Mobility
