If you want to be on an open team and get a shirt, you need to be signed up by Wednesday, Feb 17th.
If you don’t know what I am talking about, then we need to have a sit down.
Warm-up
Bike work
3 rounds
:20 on a bike
12 sit-ups
10 wall balls
8 burpees
Mobility
10 good mornings
10 inchworms
10 spidermen
Interval Work
500m rows w/2:00 rest between, x5
WOD
“Panic Attack”
10 min AMRAP
5 rounds of the bear (115/75#)(95/65#)
50 DU’s
*The bear – 1 clean + 1 front squat + 1 S2OH + 1 back squat + 1 S2OH
Challenge
Shoulder Press – 5×5 w/DB’s AHAP
L-Sit – :30 hold after every press set
