Sunday – 02/14

The Port – NCMETCON

Warm-up

Warm-up (No Measure)

2 Rounds:

:20 Single Unders

:20 Single Leg Hops L

:20 Single Leg Hops R

:20 alt. Feet Hops

12 Sit-ups

12 Med Ball Cleans

12 Step Ups – Box Jumps

Then, with a band attached to the rig:

Banded Ankle

Banded Hamstring

Banded Spiderman

Banded Pigeon

Each Side

Strength

A1. : Farmer’s Carry (4 X 1:30 )

A2. : Banded tricep push-downs (4 X 15 )

Set up a band that allows for full range of motion, but still provides a challenge.

WOD

Metcon (Time)

“Galentine’s Day”

1/3 “Karen”

50 Wallballs

Right into…

3 Rounds of “Annie”

50 – 40- 30

Double-Unders

Sit-Ups

Right Into…

5 Rounds of “Cindy”

5 Pullups

10 Push-ups

15 Air Squats

Challenge

Bear Hug Challenge (Time)


Scotty, Ian, Kelly

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