Saturday, February 14, 2015

Saturday, February 14, 2015

  Valentine's Day Competitor's WOD - 7:45am…be set to go at 8am!


Strength/ Conditioning
INDIVIDUAL
“Feel The Love”
EMOTM for as long as possible:
3 Power Cleans
3 Front Squats
3 Jerks
*If you make it to 10 minutes, add 1 rep each following round, i.e. Round 11 = 4 Power Cleans, 4 Front Squats, 4 Jerks, Round 12 = 5/5/5, etc.

Conditioning
TEAM - 2 person
“Sweet Nothings”
5 rounds:
120 ft lunge (45/25) switching every 30 ft)
20 Pull Ups (Switching every 5 reps)
30 Med Ball Cleans (Switching every 5 reps)
20 Over-your-partner burpees (switching every 5 reps)

 

Joe H.

 

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