February 20th WOD

WU – 15min
800m Run
20 Plank Shrugs
20 Butterfly Situps

SWOD – 30min
Bench Press – Rest 90sec between sets
* Set 1 – 6 reps
* Set 2 – 4 reps
* Set 3 – 2 reps
* Set 4 – 5 reps with set 2 load
* Set 5 – 3 reps with set 3 load
* Set 6 – 1 rep (heavy)

WOD – 10min
3min AMRAP
7 Double Wall Balls @20/14#
7 Toes 2 Bar

Rest 1min

3min AMRAP
7 Box Jumps
7 Sit-ups

COMPETITOR’S HOMEWORK
5 sets of:
Snatch Balance + Overhead Squat
Rest 2-3 minutes

Plank Hold – Tabata – 4min, 20sec on, 10sec off

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