February 2014

WARM UP: Burgener Warm Up 100 Single Skips/ 50 Double Unders

SKILL: Sumo Dead Lift High Pull : 5,5,5,3,3, WOD: 9-15-21 reps for time of: Sumo Deadlift HighPulls (75% of your max) Over the Bar Burpees

WARM UP: 50 Air Squats 20 Sampson Stretches 50 Walking Lunges  

WARM UP: 2 Minutes of Sit Ups 3 Minutes of Planks 4 Minutes of Air Squats 5 Minutes of Double Unders  

WARM UP: 3 Rounds of 20 Hollow Rocks; 20 Samson Stretches & 20 Push Ups SKILL: Over Head Squats: 5-5-5-3-3

REST DAY  

WARM UP: 57 Birthday Burpees for time (Happy Birthday Christine! But seriously – we do love you and all but next year stay home and rest on your birthday!) SKILL: Burgener Warm Up/ Snatches

WARM UP:  400 M Run 10 Samson Stretches 20 Hollow Rocks

WARM UP: 1 Minute of Skipping 2 minutes of Push Ups 3 Minutes of Dips (Paralettes/ Matador/ Rings) 4 Minutes of Pull Ups

WARM UP:  150 Double Unders 150 Sit ups/ Flutter Kicks