Registration for West Coast Strength and Conditioning’s 2013 Battle of the Boxes opens tomorrow morning at 8am!! Have your teams ready and sign up first thing to make sure you get a spot in the competition. Team Precision is currently the reigning champ and will be looking to repeat this year! It should be one heck of a show!! Check the Battle of the Boxes Facebook page and website for more info!
WEST COAST STRENGTH & CONDITIONING
WARM UP:
750 M. Row
250 Easy, 250 Mod., 250 Hard
Then:
5 Min. of Hip and Shoulder Mobility
SKILL:
7 Min. of Bar Muscle Up Technique
-Hollow Taps
-Bar Push Aways
-Transitions
LIFT:
Front Squat
3 @ 65%
3 @ 75%
3×3 @ 80%
WOD:
“LANDMINE”
1-2-3-4-5
Squat Clean Thruster (185/125) (165/115) (155/105) (135/95)
After every round complete:
4 H.R. Burpees
4 Bar Muscle Ups
12 Pistols
POST WOD:
Shoulder Mobility