Friday, February 15

40 Seconds

Easy Run

Straight Leg Stretch to Squat*

30 Seconds

Moderate Run

Air Squats

20 Seconds

Faster Run

Squat Jumps

*Grab under the toes with legs as straight as possible, pull down into squat, then stand

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

WOD:

For Time:

21-15-9

Pull Ups

Front Squats (95/65)

15-12-9

Toes to Bar

Hang Squat Cleans (95/65)

12-9-6

Burpees Over Bar

Thrusters (95/65)

Xpress:

12-9-6-3-6-9-12

Burpee Box Jump Overs (24/20)

Chest 2 Bar Pull Ups