WOD - Fri 9th Feb

Metcon:

A)

For time:

40 Ab mat sit-ups

20 D-Ball squats 150/100#

*Must swap shoulder every 2 reps

[10 min cap]

B)

EMOM for 21:

1st - :30 max rep Box jumps 24/20”

2nd - :30 max rep Farmer’s carry (AHAP)

3rd - :30 Bench press 85/55

*After every 7min, rest 2:00. Note your farmer’s weight.

*Score for total reps

Conditioning:

AMRAP in 20:

30m Sled push sprint empty

*Rest 1:00 b/t

Competition:

Weightlifting:

Back squat

5 Rounds:

3 @65%

2 @75%

1 @85%

*1:00 rest b/t sets

*3:00 rest between rounds

3x10 DB press

*Mod weight

3x10 BB upright row

*Mod weight

3x20 Weighted sit-ups

*Feet anchored