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Saturday

Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation

2 Sets of:
20 line jumps
5 Bootstrappers
7 Wall Ball Front Squats
7 Wall Ball Push Press

2 Sets of:7 C’s & D’s
7 Up-Downs*
7 Wall Ball Thruster

PARTNER UP Get out Equipment for Back Squat

Weightlifting
Back Squat (8 Minute E2MOM 4×5)
1×5 @ 50%
1×5 @ 65%*
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep

Metcon
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

INTERMEDIATE
2 Chest to bar pull ups
4 HSPU
8 KBS Grn/Blu

BEGINNER
INTERMEDIATE
2 Pull ups / Banded
4 DB Strict press
8 KBS Blu/Yel

Cool Down
Coaches Choice

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