Thursday, February 2

The Fire

2rds (:45 on :15 off) Plank Hollow Rock Russian Twist V-Ups

Thruster (8 reps EMOTM x 7 Min)

- Choose a weight that you can get all 7 sets of 8 completed Unbroken -Work on conditioning, stay balanced on your heels - Coming out of your squta explode your hips and lock those elbows overhead - Breathe at the top -Use control in that negative portion of the squat

Metcon (AMRAP - Rounds and Reps)

“Cookies n’ Cream” Partner Wod 20 Mins AMRAP 50 Cal Row-50 KBS(50/30) 40 Cal Row-40 T2B 30 Cal Row-30 Burpees 20 Cal Row-20 Wallballs (20/14) 10 Cal Row- 3 Rope Climbs 1 rd=293 reps (Rx), 299(Scaled)

Rx+ Damper@10, (60/40), Burpee to 6', (30/20), 6 MU for 3 Rope Climbs Scale T2B w/ K2C-K2E-Tucks, Rope Climbs w/ 9 Floor to Stands

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