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)

“Stairmaster”

For Time:

30-20-10

Cal Row

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

THEN……

10-20-30

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