February 20, 2017 

February 20, 2017

Warm Up-

3 RNFT:

4/side Spider-Man w Reach

8 Barbell Front Squats

12 Cal Row

Strength-

EMOTM for 10 Minutes:

1 Hang Power Clean + 1 Power Clean

*Start at 50% on first minute, & increase each Set.  Record final weight!

WOD-

3 Minute AMRAP:

30 Double Unders

12 Thrusters 95/65

-Rest 3 Minutes-

3 Minute AMRAP:

30 Double Unders

9 Thrusters 115/75

-Rest 3 Minutes-

3 Minute AMRAP:

30 Double Unders

6 Thrusters 135/95

*Record east AMRAP Score!