Saturday, February 5

Rebuild 8:30a, Community WOD 9:30a

Rebuild

A)

3 RFQ

Medball 90 degree front rack squat hold x :45-:60

Half Kneeling Landmine Press @30X0: 8 reps/arm x 3 sets

B)

3 RFQ

SA KB OHS x 12-14 @ 3011

Barbell Good Mornings x 20 @ 3111

C)

3 RFQ

Dbl KB Front Rack Reverse Lunge @ 2111 x 12-16

Ring plank hold (hold as long as you can, not to exceed :60)

Community WOD

w/ partner. 2x through the following 3 AMRAPs. Change partners after first time through each AMRAP (at 15:00 mark). Any split of work.

A

AMRAP 5 mins: Box Jumps and Push Press

Complete as many rounds as possible in 5 mins of:

15 Box Jumps, 24/20 in

15 Push Press, 95/65 lbs

B

AMRAP 5 mins: Devil Press and Air Squats

Complete as many rounds as possible in 5 mins of:

5 Devil Press, 50/35 lbs

15 Air Squats

C

AMRAP 5 mins: Push-ups and Kettlebell Sumo Deadlifts

Complete as many rounds as possible in 5 mins of:

10 Push-ups

20 Kettlebell Sumo Deadlifts, 48/32 kg