Friday, 7 February WOD

Friday, February 7

Warm Up

~Coaches choice- 10-12 minutes

Strength WOD

EMOM for 9 min

1 Tempo FSQ

~3 seconds down, 3 seconds bottom pause, 3 seconds to stand

~Increase from last week

METCON (25 min CAP)


For Time:


Cal Row

Alternating Single DB Box Step ups (50/35)(24/20)



Alternating DB Snatch (50/35)

Wall Ball (20/14)

MIDLINE WORK (8 minutes)

For Time:

2 min Hollow Hold

2 min Arch Hold

1 min Ring Support Hold~Accumulate the time for each movement


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