02.04.2016

ANNOUNCEMENTS:
– The Kickoff 2016 Party will be held Saturday Feb 6th @ 6pm at the Puritan Back Room.

Warm-up Drills
I. Coach’s Choice
*KB Complex Examples: Armbar Stretch, Turkish Get-ups, Swings, Snatch, Cossack, Halo, 1-arm Push Press, etc.
II. Mobility

Impact/Focus: Turkish Get-up EMOTM
Every minute on the minute for 10:00 complete the following
1 x Turkish Get-up (L)
1 x Turkish Get-up (R)
Rest 1:00 before executing a personal record attempt Turkish Get-up, 1 left and 1 right.
Post scores to comments.

“Grindy”
Complete as many Rounds/Reps as possible in 15:00 of
1-2-3… x Clean & Jerk (135/95lbs)
5 x Pull-ups
10 x Push-ups
15 x Air Squats

Notes: This WOD is courtesy of CRNE. Round 1 has 1 x Clean & Jerk followed by the Pull-ups, Push-ups, and Air Squats. Round 2 has 2 x Clean & Jerks followed by the Pull-ups, Push-ups, and Air Squats. Round 3 has 3 x Clean & Jerks followed by the Pull-ups, Push-ups, and Air Squats. Continue climbing reps in this manner, accumulating as many rounds/reps as possible in the 15:00 time limit. Get some, freaks.

Post scores to comments.

Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

II. Dot Drill
3-5 attempts, for time.