February 2023

6:30-9 am Complete as many rounds as possible in 12 minutes of:7 assisted muscle-upsRow 20 calories Scale:Complete as many rounds as possible in 12 minutes of:7 ring rows + 7 push-upsRow 20 calories

6:30-9 am For time:100 double-unders15 thrusters50 double-unders15 thrusters100 double-unders ♀ 95 lb ♂ 135 lb Scale:For time:200 single-unders15 thrusters100 single-unders15 thrusters200 single-unders ♀ 45 lb ♂ 65 lb

6:30-9 am Snatch3-3-2-2-2-1-1 reps Focus on maintaining excellent technique for every set. The beginner should focus on mechanics instead of loading. If you have a previous max load for this movement, use this as an opportunity to attempt a new PR. For more experienced athletes, only increase the load if your technique is consistent.

8-9 am CindyComplete as many rounds as possible in 20 minutes of: 5 pull-ups10 push-ups15 squats Scale:Complete as many rounds as possible in 12 minutes of:3 ring rows6 assisted push-ups9 squats

6:30-9 am Complete as many rounds as possible in 12 minutes of:50-ft handstand walk15 GHD sit-ups Scale:Complete as many rounds as possible in 12 minutes of:50-ft bear crawl25 sit-ups