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Feb. 8th WOD

2/8/2017
Level 1
L1:A: Metcon (AMRAP - Rounds and Reps)
20 min amrap

3 burpees
6 pull ups
9 t2b/sit ups
12 Kbs 53/35
L1:B1: Skull Crushers (4x8-10)
@3010; all sets working; no rest
L1:B2: Single arm Db row (4x8-10)
@3010; rest 2mins before B1
Level 1 Rx+
L1+:A: Metcon (Time)
Strict Diane
21-15-9
Deadlifts 225#/155#
Strict Handstand Push-ups
1+:B1: Weighted Ring Dips (4x8)
@10X1; all sets working
1+:B2: DB Hammer Curls (4x8)
@20X1; all sets working; rest 3 mins
F3
F3:A1: Shoulder Press (5x8)
@20X1; all sets working; no rest
F3:A2: Metcon (5 Rounds for time)
Ski 200m; x5
rest 3 mins
F3:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

Run 200m
15 air squats
20 Kbs 26/18
F3 Advanced
3+:A1: Push Press (5x8 )
@20X1; all sets working
3+:A2: Metcon (5 Rounds for time)
5x ski 200m
rest 3 mins
F3+:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

Run 200m
15 Db thrusters 30/20
20 Kbs 53/35
Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

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