WOD, Feb 6th

Warm-Up
(14 MIN TOTAL):
6 MIN:
200m Run or Row
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 PVC Good Mornings
10 PVC Windmills
5 Light KB Swings
8 MIN:
Warm up to you 65% of your 1RM Deadlift for the EMOM
Strength Work
(20 MIN EMOM):
Odd Min: 3 Touch N Go Deadlifts @ 65% of 1RM
Even Min: 10 Sit-ups
*Focus on form and technique
WOD
200205
For Time:
21-18-15-12-9-6-3
KB Swings, #53/35
Sit-ups
Burpees
(18 Min Time Cap)
WOD DETAILS
*Athletes will complete the WOD for time.
WOD Variations:
RX+:
*KB Swings, #70/53
Baby Bumpers:
Sit-ups: Slam Balls
Burpees: Step out to plank or Cal Bike
(Sit-up and Burpee Reps: 12 – 9 – 7 – 6 – 4 – 2 – 1)
Extra
“Endurance”
For Time:
2000m Row
Then 2 MIN Rest:
5 rds of:
30 Sec Plank
30 Sec Rest