140218 Tuesday

photo (18)

photo (18)

Note: Resurfacing of the parking lot begins today.  Please plan to allow a few extra minutes for your commute to find parking on the side streets.  It will only assist the warm-up, cool down process!  :)

Warm-up

AMRAC in 10 minutes with
Mobility + 6-10:
Bent Over Barbell Row,
Wall Ball,
Dip,
Burpee Box Jump Over.

Strength/Skill Development

A1. : Front Squat (8, 6, 4, 8)

A2. : Ring Rows (@ 21X1; 6-10 x 3. )

WOD

Metcon (AMRAP – Rounds and Reps)

Complete 3 sets of:
AMRAP in 3 minutes:

6 Deadlifts (Today’s Best FS x 4 NTE 225/155)

8 Burpee Box Jump Overs (NTE 20/24″)

Rest 1 minute b/w sets.
Pick up where you left off.

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