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12/29/16 WOD – Hinge

A. Group warm up B. Work 3-point hinge drill with athletes C. Metcon 3rds for time: Run 400m 10 Power Snatches Rx 95/65 Jedi 135/95 C. Cool down Stretch with time remaining The 3-Point Hinge is a drill to help you learn to keep your back in a neutral angle while...

12/28/16 WOD – Jingle balls

A. Group warm up B. Metcon B1. 10 Minutes of DU practice B2. AMRAP 15: 60 Double-unders 30 Wallballs (20/14#) 15 Deadlifts (225/155#) **Single’s 2-1** **Athletes, pick a weight where you will not compromise form** **Single’s 2-1** **Athlete, pick a weight...