WOD 02.22.18

Happy Open Day!

Strength:

3 position squat clean every 2 minutes for 10 minutes @ 55% 1 RM

WOD:

Four :45 second rounds of work, followed by :15 seconds of rest. Perform all four rounds at each movement before moving on to the next, (think tabata, only with a different work/rest ratio).

Calorie row

Butterfly sit-up

Russian kettlebell swing, 1.5/1 pood

Grappling shoot through

Post total reps to beyond the whiteboard.