Wednesday November 28th 2012

Welcome back to Brett Ashlock after a two month injury leaving him unable to exercise

Wednesday November 28th 2012
5:00, 6:00, 7:00 & 9:00 am
4:30, 5:30 & 6:30 pm

WOD

A. In 15 Mins build to a 1 rep max overhead squat
– Stance, active shoulder, tight mid-line, hips initiate movement, knees drive (track) out over feet, chest stays vertical, hip crease below the top of the knee,  return hips and knees to full extension.

B. 5 rounds
5 Power clean (165/105)
4 Hand stand push up
3 Squat snatch (165/105)
2 Muscle up
1 Squat Clean and Jerk (165/105)
– Scale muscle up with 3 chest to bar pull up and 3 Box dips

C. Recovery/Mobility
Spend 3 – 5 minutes in the bottom of a squat. Check out this video
– Try and do it with 2 kettle-bells locked out overhead. RX (53/35)