Thursday February 11th, 2016

Warm Up
Dynamic Flex

Activation
Tabata Double Unders

Pre Wod
EMOMX8
6-8 T2B

WOD
AMRAP 20
100M Farmer Carry
50 DU's
10 Burpee Box Step Overs 20inch

Extra Credit
50 Elevated Ring Rows

Coach's note: Take some time today and coach up the toes to bar movement. It is almost guaranteed that they will show up in the open. Coach the kip and other progressions. The Pre WOD isn't meant to be exhausting, but rather a practice period. Athletes may choose their weight on the farmer walk, however, I want everyone doing step overs instead of box jumps today. If there is time left over, hit the extra credit, if not, no worries! 


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