Thursday, February 4th

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

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Midline Work: Wall Sit Wallop

Wall Sit for 2 minutes

2 Rounds of

Wall Sit with alternating Dumbell Raises x 20 reps total (10 on each arm)

Wall Sit with alternating Dumbell Hammer Curls x 20 reps total (10 on each arm)

Wall ball Situps to the wall x 20

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Practice: Hang Squat Clean

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Strength: Hang Squat Clean 6x2, 6x1

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WOD: Teams of 2 Athletes

Team “Angie”

100 Pullups

100 Pushups

100 Situps

100 Squats

*ONLY 1 athlete in motion at one time

**Athlete buy-in for the start and partner transition = 10 KBS + 5 Burpees

***Athletes can swap at any time but must perform the buy-in before transitioning

***Workout cannot be “Murphed” - order must be maintained

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Endurance: Meet at ECF @ 530 am

One minute work - One minute rest

6/4 Calorie Row

6 Burpees

Max Calorie Assault Bike with the time remaining until the end of the minute

Accumulate 100/75 Calories