Wednesday Feb. 10, 2021

Warm Up
Mobility:  
Forearm Stretch 1:00
Front Rack Fixer on Box 1:00 

2 Rounds:
:30 Row/Ski/Bike
Banded Straight Arm Pull Downs x 10  https://www.youtube.com/watch?v=gWvaJKCV9bY
Lateral Box Step-ups x 8/Leg https://www.youtube.com/watch?v=RvoelEss8Ns
Back Squats x 8
BB Strict Press x 8
Reverse Lunges x 6/Leg 

Strength/Skill
Shoulder to overhead
4x6 (work to a heavy set of 6) 

WOD
AMRAP 5
40/30 Cals
20 Box Jumps
AMRAP Macho Man* 

Rest 5:00

AMRAP 5
30/24 Cals
15 Box Jumps
AMRAP Macho Man 

Rest 5:00

AMRAP 5
20/15 Cals
10 Box Jumps
AMRAP Macho Man 

*Macho Man
3 Power Cleans
3 Front Squats
3 S2OH

F: Choose a set of light DB for Macho Man; RD1: 30/24 Cals & 15 BJ; RD2: 20/15 Cals & 10 BJ; RD3: 15/12 Cals & 5 BJ
P1: RD1: 95/65; RD2: 115/75; RD3: 135/95
P2: RD1: 75/55; RD2: 95/55; RD3: 115/75
C: RD1: 135/95; RD2: 155/105; RD3: 185/125