Friday February 14th


Friday February 14th

Happy Valentines Day!

Warm up-
4 Rounds
5 pull ups
10 push
15 squats

LOVE for the Assault Bike Conditioning Portion
Teams of 3- Switch every minute, 12 Minutes total (each person goes 4 times
Max valentines day bike cals!

Take 10-15 minutes to warm up to working weight for the deadlift in the wod and go over skills with the coach for HSPU and Muscle up variations.

5 Rounds for time
Run 200m
5 Bar Muscle ups (sub pull up dip variations, 5 pulls, 5 dips)
7 Handstand push ups (sub 30 seconds handstand hold or 7 heavy DB press)
10 Deadlifts.. pick a weight that is light and fast! 185/115