HAPPY VALENTINE’S DAY!!

Warm Up 10-12 minutes

ACCESSRORY

• 3 Rounds for quality of:
  • 5 Tempo Ring Rows
  • 10 Front Rack Reverse Lunges, pick load
  • 20 sec. Front Squat Hold, pick load (hold at bottom of squat)

**Record numbers so you can have a baseline for future work

Strength WOD

• Every 1:30 min for 10:30
• 1 Tempo FSQ, pick load
• ~10 seconds down, no bottom pause, full speed stand
  • Rest 1:00
• Push Press 4X6
• *Rest 2 minutes between sets

**Record weights so you can steadily increase as this re-appears in the future

METCON 

• EMOM for 10 min
  • 25 DU (50 singles)
  • 1 Squat Clean Thruster, pick load