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190214

1) WARM-UP:

Stretch

Mobility: Wall Squats x 10, PVC Ankle mobility x 10 each

2 Rounds:

10 x Cal Row/Ski/AAB

10 x Wall Balls

2) STRENGTH: Every 2 min for 10 min

Back Squat x 10@60%, 8@65%, 6@70%, 4@75%, 2@80%

—2 min rest—

EMOM 3:

Good Mornings x 10

3) CONDITIONING: 6 min

15 sec Max RPM on AAB or Lowest 500m pace possible on Ski or Row / 45 sec rest x 2

—2 min rest—

2 min @70% Max RPM or 500m Pace

*if this is your second day pick a different piece of equipment

4) METCON: AMRAP 9

2,4,6,8,10, etc.

Box Jumps @24/20” (Rx+ 30/24, Scaled Step-Ups)

Alt. DB Snatch @50/35 (Rx+ KB Snatch @70/53, Scaled less than or equal to 45/30)


Earlier Event: February 13
190213
Later Event: February 15
190215