February 14, 2017

February 14, 2017

dynamic :

4 rounds :

20 seconds on/ 10 seconds off of :

jumping jacks 

no pushup burpees

wall ball 

russian kb swings 


mobility :

lat band stretch


work :

6 sets, every 90 secs of :

power clean x 2. squat clean x 2


notes :

- 6 minute warmup before first set. 

- build. 


wod 

partner wod 

15 minute amrap of :

250 meter row 

20 wall ball (20/14)

15 kb swings (53/35)


notes :

- a,b,a format.

- goal is to do all sets unbroken. 

- scale weight if needed.

- 285 rep round. 

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