Monday- February 25th

February 25, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

200m Row/200m Bike

10 OHS w/PVC

10 KB Swings

10 Good Mornings

10 Samson Lunges

10 Huggers/Skiers

  + Today's Warm-up Movements:

          *Couch Stretch x :30 each 



A. Back Squat, Front Squat OR Overhead Squat (SAME lift from last week- you will be doing the same lift for the next 7 weeks)

3 x 5@85% of your 5RM

*Do warm up reps as needed and then all 3 sets at the same weight

*If you missed last Monday- do a 5RM today!



B. OPEN 19.1

15-min. AMRAP:

19 wall-ball shots

19-cal. row


Men 20-lb. wall bal

Women 14-lb. wall ball


*see for other divisions or scaling options



C. Buy-out

Banded Hamstring stretch x 2:00 each

Quad Smash x 1:00 each



*NUTRITION CHALLENGE DO-ers: text your points to AJ today!










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