Warm-up
2:00 Row
then..
2 sets
10 Ring Rows
10 Cossack Squats
10 Beat Swings
10 Air Squats
then..
1:00 Bottom Squat Hold
1:00 Pigeon Stretch Each Side
Weightlifting
Every 3 minutes for 12 minutes:
6 Back Squats @ 75% of 1-RM
6 Box Jumps*
Back Squat (4×6)
Metcon
Metcon (Time)
“50 Shades of Grip”
Valentine’s Partner WOD
50 SA DB S2OH (50/35) (Partner Hangs from bar)
50 Box Jump Over (20)
50 T2B (Partner DB Goblet Hold)
50 Box Jump Overs
50 DB Hang Clean (Partner SA 25# Plate Pinch)
50 Box Jump Overs
50 DB Box Step Ups (Partner 25# Plate OH Hold)
*15 min cap
