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Friday Feb 21st WOD

Strength:

Snatch Balance

4 sets of 3 reps........try to increase weight each set


Conditioning:

5 Min AMRAP 3 Burpees 5 KB Swings (70/55)(55/35) Rest 2 Min 5 Min AMRAP 3 Burpees 5 Weighted Sit ups (can use Dumbell or Slam Ball)

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Strength: Alternating 12 Min EMOM Even Min: 5 Front Squat (start at zero on clock) Odd Min: 7 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 75% of that # Steph's Bday WOD Condition

Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches