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Monday, February 3rd

Buy In

15 min. of Pull up practice

WOD

6 x Complex

Complex = 

1 Squat clean 

1 Jerk 

1 Behind the neck jerk 

1 Overhead squat

* 2 Prowler pushes between each set

 

Tuesday, February 4th

Strength

Front squat 8 x 3 @ body weight

WOD

12 min. AMRAP of:

20 Double unders

10 Power cleans @ 95/65#

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Endurance: 6am / 6 pm @ ECC

For time:

Row 1 mile

Run 2 miles

 

Wednesday, February 5th

Strength

Bench 6 x 4 with 5 Dead Hang Pull Ups after each set

WOD

10! of:

Deadlift @ 225/135#

Toes 2 Bar

*Dumpster dash between each set

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