AO: The Iron Cage
Q: Scarecrow ,
PAX: Matlock, Scarecrow, Disco, Flo, Training Wheels, Survivor, Crimson
FNGs: None
COUNT: 7
WARMUP:

• Side-Straddle Hops: 20 IC (In Cadence)
• Imperial Walkers: 15 IC
• Third Grade Rockers: 10 IC (Deep squat, rocking onto heels/toes)
• Halos: 10 each way OYO (Using the KB to circle the head)
• Deadlifts: 10 OYO (On Your Own) to check posture.

THE THANG:

Block 1: The Turkish Get-Up (TGU)
The TGU is a dance, not a press. Teach it in stages.
The “Form Check” Flow:
1. The Floor Press & Roll: Focus on the 45-degree arm plant.
2. The Elbow to Hand: Keep the eye on the bell (the “fist to the sky”).
3. The High Bridge & Sweep: The most common fail point. Ensure the knee lands under the hip.
4. The Lunge to Stand: Windshield wiper the back leg.
The Drill:
• Perform 3 minutes of “step-by-step” following your lead.
• EMOM 10: Alternating sides. 1 rep per minute. This encourages slow, deliberate movement rather than rushing.

Block 2: The KB Snatch
Transition from the hinge to “taming the arc.”
The Coaching Cues:
• The High Pull: Teach the “elbow back” move so the bell doesn’t flop over and smash the forearm.
• The Punch Through: At the top, “punch” the ceiling to meet the bell.
• The Zip: Tell the PAX to act like they are zipping up a jacket close to their body.
The Drill:
• Partner Check: 2 minutes. One man does 5 reps, the other watches for “bell flop” or “rounded backs.” Switch.
• Ladder: 1 snatch left / 1 snatch right, up to 5/5, then back down. Focus on the “taming of the arc” on the way down.

The “WOD”: The Iron Gauntlet
Time to put the form to the test under a little bit of fatigue.

10-Minute AMRAP (As Many Rounds As Possible):
• 5 KB Snatches (Right Arm)
• 5 KB Snatches (Left Arm)
• 1 Full Turkish Get-Up (Right Arm)
• 1 Full Turkish Get-Up (Left Arm)
• 10 Goblet Squats (The “Active Recovery”)

MARY:
None

ANNOUNCEMENTS:
Winter yeti
Cold plunge challenge
Book club
Harvest farms service project

COT:
It’s easy to come out here and just ‘beat the rock’—to go fast, get sweaty, and ignore the details. But today we focused on technique. We focused on the foundation. In F3, we say ‘Accelerate’—but you can’t accelerate a car that has no steering. This week, look at where you’re just ‘going through the motions’ at home or at work. Take a beat to do a ‘form check’ on your character. Are you stable? Are you doing the little things right? Because when the heavy weight of life hits, your ‘form’ is the only thing that will keep you upright.