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Mobility Limber 11 Strength/Skill Every two minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5

Strength/Skill For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy

Saturday, 2/11/17   “THE VALENTINES WOD”   14 MINUTE AMRAP 14 BURPEES OVER YOUR PARTNER (7 EACH) 14 PARTNER BOX JUMPS/STEPS (7EACH) 14 PARTNER ABMAT

Mobility Limber 11 Strength/Skill Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4

Mobility Limber 11   Strength/Skill Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 –

Strength/Skill Every 2 minutes, for 20 minutes (10 sets): Power Clean + Split Jerk   Build over the course of the 10 sets to something

Mobility banded mid back activation (seated or standing) 3×10 Metcon Every 10 minutes, for 40 minutes (4 sets) for times: Row 1000 Meters/run 800 9

Strength/Skill E2mom x 4 3 hanging power snatches E2mom x 4 3 power snatches good mechanics every time…before the weight increases Metcon “15.3” scaled… Complete

Five sets for max reps of: 60 seconds of Rowing/ bike (for calories) 60 seconds of Burpees 60 seconds of Box Jumps (24″/20″) Rest 60

Mobility Limber 11   Strength/Skill Hatch or… Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set