Saturday, February 17th 2024

WARM UP – DBs/Bike

Partner 1

200′ farmer carry

*Every 50′ perform:

-10 deadlifts (1st 50′)

-10 front squats (2nd 50′)

-10 S2OH (3rd 50′)

Partner 2

20/15 Cal Bike

*then switch

MOVEMENT/MOBILITY –

:30 pigeon/figure 4

15 Pogo jumps

:30 Armless Prayer on Box

6 Squat Jumps

:30 Calf Stretch on Box

4 Low Box Jumps

PRIMER – barbell

-10 Deadlifts

-5 Hang Muscle Cleans

-5 Strict Press

-5 Hang Cleans

-5 Push Jerks

PARTNER WOD

10 Rounds (5 Rounds Each/ I Go-You Go )

20/15 Cal Bike Sprint

1 Round of DT “Unbroken” (95/65) (Rx+115/75)

-12 Deadlifts

-9 Hang Power Cleans

-6 Push Jerks

6 Tall Box Jumps (30″/24″) (Rx+40″/32″)

* I go/you style which means lots of rest, and hard efforts

*DT should be a relatively light bar you can do the full complex unbroken

*being explosive on the box Jumps today. Not a lot of volume. Look to use a taller box than normal and show off those bunnies!!