WODs for Thursday, 2/9/17

Strength: Arenal’s CF Total: 3 attempts at each lift for a 2 rep max. Back squat, 2 rep Shoulder Press, 2 rep Deadlift, 2 rep

Choice of a “Hinge” Bodyweight Progression

Met-Con:

3 Rounds: 1 Minute Max Effort Assault Bike for Cals 1 Minute Max Effort Sit-ups 1 Minute Max Effort Row for Cals 1 Minute Max Effort Slamball 1 minutes off between rounds

Stretch: Full Body Stretching Series #4

KB WOD:

Strength: TGU 2-2-2-2

Met-con: 1min KB Russian swings 1 min rest

1min KB Russian swings 1min Alternating clean and strict press 1min rest

1min KB Russian swings 1min Alternating clean and strict press 1min air squat 1min rest

1min KB Russian swings 1min Alternating clean and strict press 1min air squats 1min sit-ups

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