SKILL WORK: 10-15 minutes
Pistol Progressions
*If you have your pistols down
then you have free choice skill work (no barbells)
WOD
*Choose a weakness (your goat)
10 min AMRAP (for quality reps)
10 Reps of Goat (or 5 if you are doing something of a more difficult level like a muscle up)
Choose one: 200m Run, 300m Row or 150 Double Unders
Choose one: 15 Hollow Rocks, V-Ups, or Sit Ups
--->>> Make sure you guys are choosing a weakness. If you do something that you're already great at because you just "want to" then you will never get better at the things you need improvement on!
CASH OUT GROUP MOBILITY
EVENTS: Also check the events tab on the right --->
Tom Sroka is coming to Unrivaled!
Weightlifting Clinic Jan 10th….what a great holiday gift :)
http://www.thestrengthagenda.com/crossfit-unrivaled-weightlifting-clinic/
And COMING NEXT MONTH:
We are going to offer a weekend Weightlifting Clinic broken down into two days, one day for clean and jerk one for snatch, they will each be on a Saturday but one week apart. Then will be follow with another Barbell Club! This time around our only requirement is that you must be CrossFitting for at least FOUR months with us prior to this class.
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