Saturday 2/13

Fitness 

Skill 

A1. Jump to hollow on bar + kip swings on bar ( 3+ 5) X 3 sets 

A2. Db bent over row - 8 per arm X 3 sets 

A3. Dbu skill work - 1 minute X 3 sets 

Wod 

12 minute amrap

200 ft ball ovhd walking lunges 

Right into 

22-16-10

Wall balls 

Burpees 

Once 22-16-10 is complete: 

Amrap cal row remaining time left in wod 

Performance 

Skill

A1. T2b progression work- 

Jump to hollow + kipping k2e + kip k2e with kick at top + t2b (1+2+2+2) (concentration is getting connected t2b ) X 3 sets ***if already have kipping connected t2b do max effort connected t2b each set X 3 sets 

A2. Db bent over row - 8 per arm X 3 sets

A3. Dbu work X 1 minute X 3 sets 

Wod

12 minute amrap

200 ft ball ovhd walking lunges 

Right into 

27-21-15

Wall balls 

Burpees 

Once 27-21-15 is complete: 

Amrap cal row remaining time left in wod