Tuesday February 18th 2014

Prep

3x 

Row 500m 

10 overhead squat- build each round 

1 muscle up/ progression 

Strength

10 min EMOM 1-5 

Mech- Ring rows 

Consistency- Pull ups 

Intensity- CTB 

Conditioning 

WOD 

11.4

60 bar facing Burpees 

30 Overhead squat 90/ 120 

10 muscle ups 

* 15 min time cap 

Foundations

60 bar facing Burpees 

30 overhead squat 45/65 

10x 3 pull up 3 dip or 3 ring row 3 dip 

* 15 min time cap 

Recovery 

Legs up wall

Groin/ hip stretches 

Low back stretches