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13 February 2020

3
Feb

13 February 2020

13 February 2020

Warm-up:  W. Alabama Run, then, 3X Bear Crawl Across Gym , Handstand Hold 0:30, 10 Push-ups

Strength:  Strict Press:  4X8, Warm up then keep the sets the same. 

Stamina: EMOM20  5 Burpees, Sprint Across Gym, Rest Remainder of Minute

WOD: “Burn Notice” Courtesy of Coach Austin

9 Minute AMRAP

10 Deadlifts (225/155)

10 Toes to Bar

Rest 2:00

3:00 Max Calorie Row

*Pick a Deadlift Weight that is 40-45% of your max. Should be unbroken Deadlifts. Toes to Bar should be 1-3 Sets. Meant to cause fatigue in the first 9 Minutes and then Cardio Sell out for the last two minutes. 

Cool Down: Wall Sits:  5 Sets:  1:00 on/off

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