WOD 022217

What patterns in your life would you like to break?

Front Squat Warm Up

Front Rack Mobility

2 Rounds

20 Squats w/band

5 Inch Worms

20 OH Squats

Metcon (6 Rounds for reps)

1) 3 Rounds For Max Reps:

3 Minute AMRAP:
6 Shoulder-to-Overhead (Press/ Push Press/ Jerk)
12 Box Jump Overs 24/20

Rest 2 Minutes

3 Minute AMRAP:
10 Power Snatch
20 Double-Unders

Rest 2 Minutes

Rx+: 135/ 95
Rx: 95/65
Scale: As needed

Alternate between the two 3 minute AMRAP’s for a total of 3 x 3 minute AMRAP of each Couplet. Record scores for each piece.

*Only ONE (1) Barbell per person

Metcon (No Measure)

Extra Work:
2) Ring Dips: 10 Minute EMOTM
Kipping, strict, assisted. Pick a rep range you can maintain for all 10 sets.

3) Band Pull Aparts: 100 Not For Time
Switch between over and underhand every 10 reps.

Out of Town WOD

FOR TIME: 21 PUSHUPS 42 SQUATS 15 PUSHUPS 30 SQUATS 9 PUSHUPS 18 SQUATS

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