Saturday 02/13/2021

WOD
IN TEAMS OF 2...
4 Rounds For Time:
60 Double Unders
60 Sit-Ups
500 Meter Team Row 
60 Box Jumps 24"/20"
60 Wall Balls 20#/14#

*P1 works while P2 rests. Split work evenly as needed. Row together on own rower.

Friday 02/12/2021

Strength
Snatch
Build to a Heavy 1-Rep Snatch

WOD
For Time:
30 DB Devil's Push Press* 50#/35#
*1 Devil's Press + 1 Push Press = 1 Rep

-8:00 Hard Cap-

Thursday 02/11/2021

WOD
EMOM x 30 MINUTES
MIN 1 - 5-7 Ring Muscle-Ups
MIN 2 - 60 Double Unders
MIN 3 - 20 Russian KB Swings 70#/55#
MIN 4 - 12 Alt. Pistol Squats or 24 Air Squats
MIN 5 - :50 Single Arm KB Front Rack Hold*

*Switch arms at :25 mark
(No Measure)

RMU Option 1: Jumping Ring Muscle-Ups
RMU Option 2: Strict Ring or Bar Pull-Ups

Wednesday 02/10/2021

WOD
5 Rounds For Time:
250 Meter Row
15 Hand Release Push-Ups
20 Slam Balls 30#/20#
15/12 Cal Bike

-Rest 1:00 b/t Sets-

Finisher
If Time Allows:
3 SETS FOR QUALITY
50' Quad Crawl
20 Kneeling Banded Chest Press*
1:00 Banded Plank**

-Rest as needed b/t sets- 
*Band goes across the back.
**Plank on hands.