Thursday, February 7, 2019

Warm-up WOD – 2 rds
 
  • 15 DU
  • 7 Slam Ball
  • 15 Air Squat
 
 
MetCon:
20 min. AMRAP
RX
 
  • 30 DU
  • 15 Slam Ball 30/20
  • 30/20 cal. Row/ 15/10 Bike
  • 15 A.S. SB Squat 30/20

Fitness/Recovery
 
  • 50 SU
  • 15 Slam Ball 20/12-10
  • 20/15 cal. Row/ 10/7 Bike
  • 15 Front Squat

 

 
Powerlifting:
Dynamic Effort Lower Body
 
  • Wide Stance Box Squat – 8 x 3 @ 70% EMOM
  • Speed Pull Sumo Deadlift – 10 x 2 @ 70% EMOM
  • Seated Jump – 25 ea.
  • Squat Box Jump – 25 ea.
  • Rollout – 4 x 10
  • Banded Pull-through – 75 ea.

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