Monday February 6th

Monday 2/6

1:00 of PVC Pass Throughs
2 Rounds
14/10 Calorie Row
10 PVC Overhead Squats>Empty Bar OHS
10 Burpees

Overhead Squat
Bar is taken from the rack.
Start moderate, and build to a heavy set of 3 or 3RM.

:30 WOD

AMRAP 9 Minutes x 2
30 Burpees
30 S-DB Hang Clean and Jerk 50/35lbs
30 S-DB OHWL Steps 50/35lbs

Rest 3:00

Continue where you left off in Round 2

Pacing: Sustain

Target Score: 3+ Rounds


– Burpees: Should not exceed 2:30 to complete in any round.

– DB HC&J: Should not exceed 3 sets to complete 30 reps. Reduce

weight before reps.

– OHWL: Should not exceed 2:30 to complete the 30 Reps. If OH is an

issue, modify with a front rack lunge, goblet lunge, or unweighted lunge.