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SATURDAY 2.2.2018

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WARM UP
Tic Tac Toe
WEIGHTLIFTING
Upright Row
Empty Bar Only
 
WEIGHTLIFTING
Clean High Pull + High Hang Vertical Squat Clean
Take 5 minutes to build to “heavy”

Then a triple for a 7 minute EMOM
 
METCON
Partner WOD “Gotchu Bro”
A- 50 KB Swings
B- Holds Plank until A finishes

If Plank position is broken, A and only A has to do 5 Burpees before continuing on.

A- Holds 45/35 pound bar locked out overhead
B- 50 Box Jumps

If overhead position is broken, B and only B has to do 5 Burpees

—————–SWITCH————–

B- 50 KB Swings
A- Holds Plank until B finishes

If Plank position is broken, B and only B has to do 5 Burpees before continuing on.

B- Holds 45/35 pound bar locked out overhead
A- 50 Box Jumps

If overhead position is broken, A and only A has to do 5 Burpees

2 MINUTES REST

B – 500m row
A – Holds Wall Sit Position

If wall sit position is broken then B stops rowing and B and only B does 10 Burpees

—————–SWITCH———————
A – 500m row
B – Holds Wall Sit Position

If wall sit position is broken then A stops rowing and A and only A does 10 Burpees