February 8, 2016 

February 8, 2016

Warm Up-

3″ Run/Row

2 RNFT:

10 Barbell Front Squats

:30 Bottom Squat hold w Barbell

10 Barbell Power Cleans

:30 Pull Up Bar Hang

Strength-

Every 2 Minutes for 16 Minutes

Front Squat:

Set 1: 5 reps @ 55% Set 2: 5 @ 65%,  Set 3: 3 reps @ 75%, Set 4: 2 reps @ 85% Set 5: 2 reps @ 90%, Set 6: 1 rep @ 95% Set 7: 2 reps @ 90%, Set 8: 1 rep @ 90%

WOD-

14″ AMRAP:

30 Cal Row

25 Toes 2 Bar

20 Wall Balls

15 Power Cleans 135/95

10 Muscle Ups  (20 C2B Pull Ups)