SKILL: EMOM for 12 min (3 ROUNDS)
Min 1: 10 T2B
Min 2: 15/12 cal row
Min 3: 10 ring dips
Min 4: 15/12 AAB

WOD: 14 min AMRAP
10 HSPU
200 meter run*
20 Russian KB Swings 70/53

Lacy S.

S:
Deadlift E2MOM x5 rounds
8 reps @ 50% (light loading)
Want to try and open up lower back after 17.1

WOD
15 min AMRAP
400m run (500m row)

A) CF S WOD

B) CF Metcon

C) 10min emom; even; 12 alt pistols, odd; 6-8 strict pull ups

SKILL: Clean Complex: Full Clean + Hang Clean (slightly above the knee)
Take 15 min to find heaviest of the day

WOD: For time
30 sit-ups
15 Thrusters 95/65
1 rope climb (sub  ½ way up, off box or 2 rope up/downs w/ knee raise)

A) Front Squat – 6rm from the ground (yes, that means clean it first)

B) CF Metcon – do the rope climb legless, go un broken on all the thrusters

C) Ring muscle ups – 4 sets of 4-6

WOD: Teams of 2/3

100 Ball Slams (AHAP)

100 Pushups

100 KB Swings (53/35)

A) CF Metcon

B) Work on a Gymnastics weakness.

Workout of the day - February 23rd, 2017

Warm Up:
4 Cones: Set up 4 cones in a square shape and have kids stand in the center. Call out a cone number and kids run to cone and perform 5 rep of the corresponding exercise.

1. Push up

17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs