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STRENGTH / FOUNDATION 3X4:00: 10 PALLOF PRESS L/R 10 SIDE BEND L/R :30 SIDE PLANK L/R WOD 20:00 CAP: 45

WOD AMRAP 12:00: 250/220M ROW – BIKE SUB: 600/525M 14 ALT. HANG SQUAT CLEAN 50/35 10 SQUAT THRUST STRENGTH /

MONDAY 2/21/22 STRENGTH / FOUNDATION 20:00: 10-8-6-4-2-4-6-8-10 BENCH PRESS WOD 4 ROUNDS, 15:00 CAP: 50 DUBS / MOD: 75 SINGLES

STRENGTH / FOUNDATION 8X1:00: 2 BACK SQUAT (ACROSS) BUDDY WOD AMRAP 16:00: *ALTERNATING ROUNDS 4 FRONT RACK LUNGE 95/65 6

WOD AMRAP 12:00: 12 WALL BALL 20/14, 10/9’ 12 DB HANG SNATCH 55/40 12/9 CAL BIKE OR SKI/RUN STRENGTH /

STRENGTH / FOUNDATION 15:00: 3 RING DIP 3 STRICT PULLUP (5 SET MINIMUM) WOD 20-16-12-8-4, 16:00 CAP: GOBLET STEPUP 24/20”,

WOD FIGHT GONE BAD STYLE 3 ROUNDS 1:00 PLATE G2OH 35/25 1:00 BURPEES 1:00 SITUPS 1:00 CAL ROW 1:00 DUBS

STRENGTH / FOUNDATION 15:00: 4 FRONT SQUAT (5 SET MINIMUM) WOD 15:00 CAP: 44 PULLUPS 44 POWER CLEANS 135/95 44

STRENGTH / FOUNDATION 10X1:00: 3 STRICT HSPU OR DB SEATED PRESS WOD 14-12-10, 12:00 CAP: PUSH JERK 115/85 (RX+ 155/105)

STRENGTH / FOUNDATION 3X4:00: 3 ARM BAR L/R 10 SIDE BEND L/R 10 HIP THRUST 10 ROW L/R BUDDY WOD