22 February 2016



Warmup: 3x500m Row, 15 Burpees, 30 Double Unders between each

Strength: 2/2/2/2/2/2/2/2/2/2 (10 rounds) of 2 Backsquats/3 Box Jumps increasing in weight.

Focus on speed out of the hole!

WOD: 14 minute AMRAP

10 Chest to Bar Pull-ups
15 Dumbbell Thrusters
20 Calorie Ride or Row

Post WOD: Core

50 V-Ups or Hollow Rocks



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