Wednesday, February 27

Opening today with work on the gymnastic rings, while we challenge our movement with double-unders and dumbbell work before each set. Two conditioning pieces to follow as the heart of our day: 1) Sprint Chipper 2) Odd-Object Conditioning ACTIVATION 500-250 Meter Row or Run After each set: 10 Hollow Rocks 10 Superman Rock 5 Dowel Passovers + 5 Dowel OHS + 5 Strict Pull-Ups 3 Inchworms Snatch Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Presses (behind the neck) 5 Stiff-Legged Deadlifts (Snatch)

Metcon (Time)

Ring Muscle Up Conditioning 3 Rounds: 50 Double-Unders 10 Alternating DB Squat Snatches (50/35) 4 Ring Muscle-Ups Rest 1:00 between Time is completion, to include rest periods after rounds 1, 2, and 3.

Overhaul (Time)

1 Round: 50 Box Jump Overs (24"/20") 40 Pull-Ups 30 Power Snatches (115/80) Rx+ C2B Pullups, (135/95)

**EXTRA**

Metcon (AMRAP - Rounds)

Not for Score: 3 Rounds: 1,000 Meter Row 20 Kipping Handstand Pushups 50' Sled Drag

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