2-15-17

Strength Power Clean 1 rep every 30 sec for 7 min 1min rest/transition Walking Lunge (bar in front rack) 6 rep EMOM for 7 min

Wod 1 Rope Climb 16 Push-up 2 Rope Climb 24 Push-up 3 Rope Climb 32 Push-up 4 Rope Climb 40 Push-up

Post Wod 1 Max Effort Plank 100 med-ball twist

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike