SUNDAY FEBRUARY 25, 2018

WARM UP
ARM CIRCLES – SMALL TO LARGE
LEG SWINGS – FORWARD AND SIDE
2 RNDS
10 GOOD MORNING
10 AIR SQUATS – 2 SEC HOLD BOTTOM
10 SCAPULA PUSH-UPS
5 PUSH-UPS
END OF 3 RND ROW 250M

STRENGTH
30 SETS, EVERY :20
1 POWER SNATCH
OR
10 SETS, EMOM:
2 BACK SQUAT (ASCEND)

WOD
FOR TIME: 15:00 CAP:
50 CAL ROW
40 SWINGS 70/53
30 C2B PULLUPS
20 CAL ROW
10 BAR MUSCLE UPS / MOD: STRICT PULLUP