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Day 7 Sunday 230226   Athlete Recovery Yoga 9:30- 10:45am Free for members $10 for guests, email Coach McShawn to reserve a spot

Day 6 230225 Open WOD 23.2

Day 5 Friday 230224   A. 30:00 running clock BUY IN: 2k row ski -or- 4k bike -or- 1 mile run :60 FLR every 500m – 1000m – 400m  THEN 100 double unders /200 singles 80 alt single arm Russian KBS 24/16 60 ab-mat sit-ups 40 hrpu 20 (10/10) single arm KB thrusters 24/16 *return

Day 4 Thursday 230223 Open 23.2 announcement  5:30 Olympic Lifting   A. Aerobic Intervals 3:00 apparatus 1 3:00 apparatus 2 3:00 apparatus 3 3:00 rest 2:00 apparatus 1 2:00 apparatus 2 2:00 apparatus 3 2:00 rest 1:00 apparatus 1 1:00 apparatus 2 1:00 apparatus 3

Day 3 Wednesday 230222   A. 1 set every 5:00 x 5 5 same arm single arm devil's press nte 75/50 OH DB carry down Farmer’s carry back 5 hops over DB Repeat other arm *build DB each round

Day 2 Tuesday 230221   A. Skillwork EMOM 12:00 Ring skills (mu/toes 2 ring/ false grip hang/ ring support/ ring dips…) Single leg squat work (pistols/ high single leg step ups) Handstand skill work (holds/push-ups/walking) Rest 3:00 then B B. AMRAP 10:00 Heavy sled push & pull No rest into C C. AMRAP 5:00  Apparatus

Day 1 Monday 230220   A. 1 set every 2:00 x 5 1 deadlift + 1 hang squat clean + 2 front squat + 7 pull-ups Rest 3:00 B. For time 18:00 cap 21-15-9 Sh2oh 95/65 BJSD 24/20 Deadlift 95/65 *1-3 wall climbs every 3:00 starting at 0:00 until triplet is complete  

Day 7 Sunday 230219 Recovery Yoga for Athletes 9:30- 10:45am

Day 6 Saturday 230218   Open WOD 23.1

Day 5 Friday 230217   Aerobic Flow Friday A. AMRAP 25:00  500m row/ski – 1000m bike – 400m run 1 snatch grip deadlift 2 power snatches 3 overhead squats 7 bar facing burpees  1-3 rope climb Build barbell each round nte 135/95