Tuesday Feb 23

Conditioning (25 min)
“9 to 5”
AMRAP 5:
15/12 Cal Bike Erg (12/9 A. Bike, equal row)
12 C2B pull-ups
9 Front Squats (135/95)
Rest 5 min
AMRAP 5:
12/9 Cal Bike Erg (9/6 A. Bike, equal row)
9 C2B pull-ups
6 Front Squats (155/105)
Rest 5 min
AMRAP 5:
9/6 Cal Bike Erg (6/3 A. Bike, equal row)
6 C2B Pull-ups
3 Front Squats (185/135)
Midline (10-15 mins)
3 sets
:30s Static Front rack Barbell Hold
20-30 GHD Sit-ups or weighted ab-mat situps
Rest 2 min between sets
*Pick weight…recommended 80% 1RM Front Squat

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD