THIS WEEKEND
Holly Jolly Challenge Kick-Off
10:30am at CF Cedar Park
Its not too late to REGISTER
Friday Wods
Barbell Roll Outs & Wall Walks
10 Barbell Roll outs
5 Wall Walks3 rounds for quality
5 Wall Walks3 rounds for quality
Deadlift Warm Up
Quality – get to 80%
Deadlift Protocol 3 Half Range + 8 Jumps
3 half range deadlifts (floor to top of knee cap)
8 Box jumpsStart at 85% of max and next two rounds go up or stay the same
8 Box jumpsStart at 85% of max and next two rounds go up or stay the same
3-3-3 – rest 3-4 minutes in between
3 Rounds For Time Run/Burpee/Snatch/Pu
200m run
5 barbell facing burpees
10 power snatch 95/65
15 Hand release push ups
5 barbell facing burpees
10 power snatch 95/65
15 Hand release push ups
REST
1 Min Max Assault/Rower
1 minute
Max effort
Assault bike or rower
Max effort
Assault bike or rower
Pigeon stretch
hamstring up and over
knee on the wall
press ups
hamstring up and over
knee on the wall
press ups