February 18th WOD

WU – 15min 
400m Run
Active PVC WU (*)
* 10 Shoulder Passes
* 10 Around the World
* 20 OH Squats
* 20 OH Lunges Each Leg
* 20 Good Mornings

Mobility WOD

SWOD – 25min 
Back Squat – Rest 90sec between sets
Set 1 – 5 reps @ 75% of 1RM
Set 2 – 3 reps @ 85%
Set 3 – 1 rep @ 90%
Sets 4-7 – 4 reps @ 85%

WOD – 15min
3Rds FT:
10 Ring Dips
50 Double-Unders
10 Toes to Bar

COMPETITOR’S HOMEWORK
5 sets of:
3 Heavy Clean & Jerk (within 30sec)
Rest 2 minutes and 30 seconds between sets
*Weight should not vary more than 10% from start to finish

Hand Stand Walk – 4 Floor Lengths

100 Russian Twists @35/25#

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