Warm Up:

• 30-20-10 – Double Unders
• 15-10-5   Goblet Squats

Mobility

• Samson Stretch
• Pigeon Stretch
• PVC Passes

WOD:

• 15 – Thruster
• 21 – Sumo-Deadlift High-Pull
• 12  – Thruster
• 15 – Sumo Deadlift High-Pull
• 9  – Thruster
• 9 – Sumo Deadlift High-Pull

Feb.9^th

Warm-Up 

15-12-9

• Thrusters
• Body Rows
• Hollow Body Rocks

STRENGTH

BACK SQUATS

• 4(5-5)

WOD

AMRAP-10

• 10 – KB swings
• 10 – Squats
• 10 – Piked Leg Raise

Warm Up

400m Run +

15-12-9

• Push-Ups
• Globet Squats

WOD

21-18-15-12-9-6-3

• Back Extensions (Good Mornings)
• Sit-Ups
• Overhead Squats

(20 min time cap)