February 13th, 2023

FIT

STRENGTH/SKILL

BACK SQUAT

6-6-6-6

*TEMPO 12X1*

working across at 60%

BETWEEN EACH SET
5-10 HSPU – STRICT

working on the skill with modifications or, shoulder strength with seated, elevated foot strict pressÊ

WOD

AMRAP 4:00 X 3
12 PULL UPS
12 DB DEADLIFT + SQUAT CLEAN
24 DOUBLE UNDERS

–REST 1:00 BETWEEN AMRAPS–

D – can do seated
F – regular pull ups
P – C2B

DB – SINGLE DB held at the bells ends
F – 35/20
P – 50/35

COOL DOWN

1:00/side Couch
1:00 Seated Forward Fold
1:00/side Pigeon

BURN

SWEAT

AMRAPX7
10 DB THRUSTERS
10 BURPEES OVER DB

–REST 2:00–

AMRAPX7
10 DB SWINGS
15 VUPS
35 SKIPS

STRENGTH

BACK SQUAT
5 – 5 – 5 – 5
**20 STEP UPS BETWEEN SETS**

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