Friday 2/20

Zone-

Strength- 

A1. DB walking Lunges - 20 reps x 3 sets

A2. Arch Rocks- 20 reps x 3 sets 

B. Plank hold - 2:30 minutes accumulated  (challenge- add plate onto back) 

Wod-  

7 minute amrap 

5 HR push ups 

10 Air squats 

15 sit ups 

REST 5 minutes 

7 minute AMRAP 

300 meter row 

10 burpees 

10 box jumps w/step down (24/20)

Fitness 

Strength 

A1. Front squats - 5 reps x 4 sets 

A2. DB bent over rows 7/arm x 4 sets  

B. 75 abmat sit ups 

Wod 

14 minute amrap 

75 wall balls 

50 kb swings 53/35

25 burpees 

10 hang power cleans 95/65

Performance 

Strength 

A1. Front squats - 5 reps x 4 sets 

A2. Pendlay rows - 6 reps x 4 sets 

B. 75 tuck ups 

Wod 

For time:  

100 wall balls 

75 pull ups 

50 burpees 

25 power clean 135/85

20 minute time cap