2-2-2019

9AM OLY STRENGTH

Every 2 Min 10
3 Hang Pwr Snatch + 3 OHS (Climbing)

3 x 4 SN Pulls

Every 2 Min 10 Min
3 Back SQ (Climbing)

Accessory:
GHD Situp or Situp 3 x 25
Back Ext or Good Morn. 3 x 10 (Use empty barbell for back ext. on GHD or loaded barbell for good morning)

10AM COMMUNITY WOD
“Ride or Die” Teams of 3:

25 min AMRAP
200cal Row, 120 medball cleans (20/14), 60 kbs (53/35), 50 medball thruster, 40 MB Clean, 30 medball sit-ups, 20 Burpees

If team of 3 completes all reps in under 25 mins, restart at the rower!

Core: 8 min EMOM:

E: Shoulder tap in bear crawl position (45/15)

O: Superman Hold (work for 45 sec/rest 15)