WOD

A. MU skills or accumulate 10 MU Minimum
*hollow swings, hip pop on wall, etc
B. Tabata Mash-up (1:00 rest b/t)
1 & 3: DB Snatch (alt arms every other interval)
2 & 4: Alt B/T Ring Row & Ring Dip

A. Strength 8:00 EMOM – 3 Front Squat (60%, increasing)
B. 5 Rounds for time:
10 Front Squat (115/75)
10 Burpee over Bar
C. Accumulate 2-3:00 “L” sit

A. 3 Attempts to accumulate max SHSPU
B. 5 Rounds on the 4:00 (rest in time remaining)
15 KB Swings (unbroken)
3 Wall Walk
500 Meter Row (lower by 100 if no finish previous rd)
*20M shuttle run after WOD for any no finish OT4

Happy Valentines Day – Partner WOD – 18:00 AMRAP

20 Slamballs (30/20)

20 Ab Mat Sit up – chest pass w/SB

20 SB wall shots

20 Burpee (partner holds both SB)

20 M SB toss

200 M Run with SB and holding killer rope together

*one work/one rest except Ab Mat, Toss and run

A. Work up to WOD Deadlift Weight or heavy for day
B. For Time:
1000 Meter Row
20 Deadlift (M:245/225/185, W: 165/155/135)
50 WallBalls
20 Deadlift (M:245/225/185, W: 165/155/135)
500 Row

A. Strength – 5 rounds – P Press + P. Jerk + Split Jerk
For Time:
20 Box Overs (24/20)
40 T2B
20 Box Overs (24/20)
40 Push Press (95/65)
20 Box Overs (24/20)
40 Cal Row
20 Box Overs (24/20)

In 30:00 score a max Total Points:
Deadlift Weight (each lb = 1 pt)
Bench Press Weight (ea lb= 1 pt)
200 Meter Sprints (ea= 5 Pts)
25 Meter Sled Push (ea=2 pts)
Rope Climb (ea= 3 pts)
*athletes choice: moves/rest/order/etc
* ex: 300 dead + 200 BP + 10 run (50) + 10 rope (30)= 580 pts

A. Strength – Front Squat 5 – 5 – 5
B. 4:00 AMRAP
2 Muscle Up (mod- 4 RR+ 4 RD)
8 Goblet Squats (24/16)
1:00 REST
4:00 AMRAP
4 HSPU
6 KB Swings
2:00 REST
8:00 AMRAP
2 Muscle Up (Mod-4 Ring Row+4 Ring Dip)
4 HSPU
6 KB Swings
8 Goblet Squats
1:00 REST
C. 4:00 TGU