Wednesday, February 20

Warm Up:

1 Minute

Easy Singles

Active Spidermans

45 Seconds

Moderate Singles

Push-up to Down Dog

30 Seconds

Fast Singles

Walkout

Barbell Warm Up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility:

PVC Work – 3 Pass Thrus, 3 OHS – 45 Seconds

Couch Stretch – :45 Seconds each side

SWOD:

OHS

Build to heavy 5

WOD:

15′ AMRAP

5 x Power Snatches (115/80)

10 x OHS (115/80)

15 x Hang Power Cleans (115/80)

50 x Double Unders (150 singles)

Xpress:

4 Rounds:

20 x Wall Balls (20/14)

10 x Strict Pull Ups

20 x Burpees

10 x KB Hang Cleans (53/35)