Warm Up - 02/14/2018 - Warm Up

4 rounds not for time:
gasser jog down and back
5 push ups
5 KB presses each side
5 goblet squats
5 Romanian deadlifts


Strength - 02/14/2018 - Strength

Bench press 3-3-3-3-3 - build up and then use a medium to heavy weight (about 80%). Stay consistent in weight throughout.
Crush grip KB rows max set in between each set of bench press

WOD - 02/14/2018 - WOD

outside - weather permitting
7RFT:
14 DB deadlifts (50/35)
14 alt DB shoulder presses
15 min time cap. Scale to fit within this time.

A - 02/14/2018 - A

A. AMRAP 5:

9 C2B

6 Bar Facing Burpees

3 DL (315/205)


Rest 2:00


B - 02/14/2018 - B

B. AMRAP 5

9 T2B

6 Burpees Over Bar (laterally)

3 Power Cleans (225/145)



Rest 2:00


C - 02/14/2018 - C

C. AMRAP 2

Deadlifts (225/145)


Rest 2:00



D - 02/14/2018 - D

D. AMRAP 2

GHDSU



Boot-Camp #1 - 02/14/2018 - Boot-Camp #1

STATIONS: 1 MIN ON 30 SEC REST
5 RDS
OH Lunges
Plank Rows
Turkish Getups
Row for Cal.
Score: Count all Reps