WOD

A) Coaches Choice Warm-Up

B) For Time:
20 Man Makers (35/25)
Rest 4 Minutes

2 Rounds for Time of:
12 Back Rack Jump Squats (95/65)
75 Double Unders
Rest 4 Minutes

EMOM For 6 Minutes
8 Burpees

A) 3 Sets
Bear Crawl x50ft
Broad Jump x50ft
PVC Arch Hold x30 sec

B) 4 Sets ea. for time of:
350 m Row
25 Push Press (95/65)
15 Toes To Bar
rest 4 min

A) Coaches Choice Warm-Up

B)3 Sets of:
Single Arm Seated Press x10 ea. arm
Ring Push Up x10
Nose to Wall Hold x30-45 Sec

C) 4 Sets for Total Reps Do:
30 Sec Max Pull Ups
Rest 30 Sec
30 Sec Max Box Jump Over (24″/20″)
Rest 30 Sec
30 Sec Max Overhead Squat (95/65)
Rest 30 Sec

A) 2 Sets, with an empty bar do:
10 Thrusters
5 Jerk Dips
5 Split Press
5 Split Jerk

B) 5 Sets
Front Squat x2 + Jerk @85%

C) 5 Rounds For Time of:
7 Deadlift (275/185)
10 Bar Facing Burpee

***Gym will be CLOSED today due to the inclement weather!!!

A) 5 Minutes of Jump Rope Practice
+
5 Sets with and empty barbell
Deadlift x3
Hang Muscle Clean x3
Front Squat x3
Push Press x3

B) In 15-20 Minutes Build to a Heavy
Hang Power Clean + Push Jerk

C) “Grace”
For Time:
30 Clean and Jerks (135/95)
rest 3 min
then do:

“Light Grace”
For Time:
30 Clean and Jerks (95/65)

A) Coaches Choice Warm-Up

B) Every 5 Minutes for 25 Minutes do:
20 Calorie Row
10 Farmers Carry Box Step Over (24″ 35lbs / 20″ 25lbs)
20 Sit-Ups

A) 2 Sets
High Knee x50ft
Smason Stretch x50ft
Butt Kick x50ft
Frankenstein Walk x50ft

B) For Time:
21-15-9 reps of:
Sumo Deadlift High Pull (95/65)
Front Squat (95/65)
rest 5 min
then do:
2 Rounds for time of:
35 Games Standard Box Jumps (24″/20″)
50 Kettlebell Swings (55/35)