Warm Up - 02/20/2018 - Warm Up

2 rounds:
Row 250m
5 bottoms up KB presses R
Waiter carry down
5 bottoms up KB presses L
Waiter carry back
10 arch to hollow swings with feet together, core tight
10 banded good mornings

Skill - 02/20/2018 - Skill

Skill work 10 min each of: pull ups/C2B PU and DU



WOD - 02/20/2018 - WOD

For time:
10-20-30-40 Alt. DB Snatches (50/35)
5-10-15-20 C2B
(20 min cap)

A - 02/20/2018 - A

A. Every 2min For 10min:

3 Front Squats @ 80%

5-15 T2B (go for the number you can perform w/ good kipping technique)



B - 02/20/2018 - B

B. Metcon: AMRAP 14

10 Wallballs (20/14)

5 BBJO (24/20)

20 Wallballs

10 BBJO

30 Wallballs

15 BBJO



C - 02/20/2018 - C

C. 8x100ft Sandbag Carry On Shoulder (4 rds per shoulder)


D - 02/20/2018 - D

Part 2

D. Metcon: For Time

Buy In: 50/35 CAL Bike

3 RFT

50 DU

20 Pistols

10 Sandbag Cleans (120/80)


Boot-Camp #1 - 02/20/2018 - Boot-Camp #1

Annie:
FOR TIME
50 40 30 20 10
DU
AMSU