Workout of the day - February 8th, 2017

Birthday Party!

Warm Up:
Bear Crawl ----- 5 Squats
Bunny Hop ----- 5 Jumping Jacks
Carthweel ------ 5 Pushups


Skill:

A) CF S-WOD

B) CF Metcon

C) Not for time; 3 unbroken sets of 12 rkbs (70/53), 12 mb get ups AHAP

Skill: Jerk Complex

15-20 min to find heaviest

2 Push Jerks + 1 Split Jerk

WOD: For Time

500m run – 400m run – 300m run – 200m run – 100m run

STRENGTH: Front Squat

E3MOM x 4 rounds (12 min)

6 Reps @ 70%

WOD: AMRAP 15

8 Front Rack Lunges (115/85) (4 each leg)

8 T2B

8 Hang Power Cleans (115/85)

A) Clean; E3MOM x 4 rds; 3 @ 80 to 85% (no touch and go)

B) CF Metcon

C) 8 rounds for time; 12 cal assault bike, 1 rope climb

OLY: Power Snatch

15 min to find a HEAVY 3 rep TnG

WOD: AMRAP 14

3 Bar MU (3 Pullups + 3 Pushups)

6 HSPU

9 Power Snatch (95/65)

Score is Heaviest 3 Rep Snatch/Rounds + reps