**Download and Review the 2015 Goal Setting Packet. Work on the goal setting instructions over the weekend. Email Coach Jesse over the weekend any and all questions about goals that you want to achieve and best ways to go about achieving them!
Pre-Wod (9 min cap):
5 Jumping WallBall to Max Height
7 Burpee Box Jump Over
9 Scap Pull-Ups & 9 Scap Push-Ups
11 Second Arch Hold
Scap Stability (7 min cap):
8 Side Plank Reach Through, each side
15 Second Y Hold, each side
3 Rounds: 5 T’s + 5 Second Overload & 5 W’s + 5 Second Overload
Workout of the day for Friday, January 9th, 2015:
5 rounds (12 minute cap):
7 of Strict HSPU, Tempo: 31×1
11 Weighted Abmat Sit-up 35/25-lb*
*Keep the weight extended over your eyes with locked out elbows. As you sit-up maintain lockout while Looking through the hole. Arms should stay vertical the whole time.
Rest 5 minutes
3/4 body-weight hang power clean ladder aka “Death by Hang-Power Clean”
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.