WOD / WEDNESDAY, FEBRUARY 13

Strength/Skill

Build to a max complex of:

1 Power Snatch + 1 Squat Snatch

Rest, then...

Open Workout 12.2

AMRAP in 10:00 of:

30 Snatches, 75lbs/45lbs

30 Snatches, 135lbs/75lbs

30 Snatches, 165lbs/100lbs

Max rep Snatches, 210lbs/120lbs

Beach Muscles

3 sets of:

12 Tall Kneeling Alternating DB Curls

20 Banded Tricep Pressdowns

10 Rower Pike-ups

Competitors

1. Strength/Skill

2. Open 12.2

3. Plyos

5 sets of:

5 Depth Jumps; focus on perfect landing. Rest as needed

4. Core

3 sets of:

30 sec L-Sit Flutter Kicks

10 Landmine Rotations

45 sec Ring Plank

Rest 2:00

Endurance (10:00am)

2 sets of:

750m Row

15m Heavy Prowler

Walk 100m

+

2 sets of:

500m Row

15m Heavy Prowler

Walk 100m

+

2 sets of:

250m Row

15m Heavy Prowler

Walk 100m

Rocco Di Jerlando