140221 Friday

photo (19)

photo (19)

Reminder: Wear Red on Friday! 

Warm-up (No Measure)

AMRAC in 12 minutes with
Mobility + 4-15:
Romanian Deadlifts,
Dips,
Sit-ups,
Goblet Squats.

Strength/Skill Development

A1. : DB Walking Lunge (x 20-24 x 4)

Hold DBs in both hands with straight arms at sides of body. Post load as sum of both DBs. (ie. 20lbs/hand = 40lbs)

A2. : Narrow Grip High Pull (NGHP) (@ 21X1; 7-10 x 3)

WOD

Metcon (Time)

Complete 3 Rounds of:

15 Slammers
20 Box Step-up w/Slammer -Alternating
25 Sit-ups

Rest exactly 2 minutes then:

Cash-out

700m Run to Left (Time)

Run the block of the gym turning to the left for time.

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