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Feb 10th WOD


Strength: Back Squat (90%)

1x4 @ 75 %

3x4@ 80 %

2. Ring Rows 4x10 (palms facing down, palms facing each other. alternate)

Conditioning: 7 Rounds 10 Hang Power Clean 10 Front Rack Walking Lunges (DB Farmer walking lunges) 10 Push Press 10 Back Rack Walking Lunges (DB Front Rack ) RX Men: 95, RX + 115 RX Women: 65, RX + 75

If using Dumbells RX Men: 40-45lb ish RX + 55lbs RX Women: 25-30lb ish, RX + 35lbs


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