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Feb. 13th WOD

2/13/2017
Level 1
L1:A: Push Press (3-3-3-2-2-2-2)
@10X1; start at 65% and build to a tough double; rest 2-3 mins between sets
L1:B: Metcon (Time)
For time

21-15-9

Thrusters 95/65
Bar over burpees
L1:C: Skull Crushers (3x8)
@2010; rest as needed; this is time permitting
Level 1 Rx+
L1+:A: Jerk (Take 20 mins and build to a heavy jerk double )
L1+:B: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
L1+:C: Skull Crushers (3x8)
@2010; rest as needed; this is time permitting
F3
F3:A1: DB Military Press (5x6-8)
@3010; no rest
F3:A2: Sit-ups (5x10-30)
rest 2 mins
F3:B: Metcon (Time)
4 rounds for time

200m fw(coach's discretion; should be tough)
15-30 burpees
F3 Advanced
F3+:A: Push Press (3-3-3-2-2-2-2)
@10X1; build to a tough double, not a Max; rest 3 mins between sets
F3+:B: Metcon (AMRAP - Rounds and Reps)
10 min amrap

5 man makers 50/35
10 box step ups or jumps 24/20
15 Kbs 53/35
Sol Endurance
Se:A: Weighted Pull-ups ( 2x5(5reps), 5x3(3 reps))
@22X1; all sets working; if you don't have pull ups do CS ATYT@3020; 5x8; rest 2 mins between sets
SE:B: Close Grip Bench Press (5x5)
@22X1; all sets working; build to a tough set
SE:C: Metcon (Time)
Ski 500m; x10; rest 1 min between; rest 5 mins between rounds 5 and 6; keep rounds consistent
Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

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