Friday, February 19th

Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: Hangman Hell

2 Rounds of

10 second Hanging L-Sit + 10 second Hanging Tuck Holds + 10 seconds Hanging L-sit Flutter kicks (Cannot come off bar between movements = 30 seconds of work)

GHD Hip Extension x 20

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Practice: OLY BAR High Pulls

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Strength: Snatch 20x1

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WOD:

Minute 1 -7

AMRAP of

7 Bench Presses @ 50% BW

7 Dips

7 Burpees

Minute 8-14

AMRAP of

14 Bench Press

14 Ball over Bar

14 Calorie Row

Minute 15-21

AMRAP of

21 Bench Presses

21 DB Curls

21 GHD Situps