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Saturday, February 13, 2016

12
Feb

Saturday, February 13, 2016

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
A) With a Partner Perform AMRAP in 12 Minutes:

  • 150m Run
  • 5 Bench Press (Choose Wt.)

B) With a Partner Perform 1-2-3-4-5-6-7-8-9-10 For Time:

  • Back Squat (Choose Wt.)
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:Dynamic Warm Up

Strength:

Skill:

WOD:
A) With a Partner Perform AMRAP in 12 Minutes:

  • 150m Run
  • 5 Bench Press (Choose Wt.)

B) With a Partner Perform 1-2-3-4-5-6-7-8-9-10 For Time:

  • Back Squat 225/155
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
A) With a Partner Perform AMRAP in 12 Minutes:

  • 150m Run
  • 5 Bench Press (Choose Wt.)

B) With a Partner Perform 1-2-3-4-5-6-7-8-9-10 For Time:

  • Back Squat 225/155
Additional:
  • 10 Minutes Mobility

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