Warm Up - 02/16/2018 - Warm Up

Bike/row 2 min then:
10 banded tempo squats @ 2522
KB ankle mobility drill, 30 sec each side
banded shoulder floor mobility
line drills - inchworm/spiderman lunge/broad jumps

Strength - 02/16/2018 - Strength

EMOM 15 (5 RDS):
Min 1: 2 OHS (work up to a 2RM from floor)
Min 2: 5 Weighted Chinups (scale w/ negatives)
Min 3: Rest

WOD - 02/16/2018 - WOD

11.4
10 min AMRAP:
60 bar facing burpees
30 OHS (120/90)
10 ring MU (scale with C2B pull ups)

A - 02/16/2018 - A

A. Metcon: “Kalsu”

100 Thrusters (135/85)

EMOM: 5 Burpees (including round 1)



B - 02/16/2018 - B

B. 3 RDS:

1:15 Plank (F/R/L)

20 Reverse Hypers



C - 02/16/2018 - C

C. Iron Scap Program


Boot-Camp #1 - 02/16/2018 - Boot-Camp #1

AMRAP
9 KB Deadlifts w/2 KB
15 AbMSU
21 Goblet Squats
27 SDLHP