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WOD For: Friday, February 07, 2020

MAXCF

WORKOUT
IN TEAMS OF 3…
3 ROUNDS – 2:00 @ each station:
STATION 1 — Wall Balls 20/14
STATION 2 — Cal Bike
STATION 3 — Toes to Bar
STATION 4 — Rest
*P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station.
(Score is Reps in Each Set)
FINISHER
4 SETS FOR QUALITY
10 DB Manmakers
10 DBL DB Hammer Curls
10 DBL DB Bicep Curls
10 DBL DB Bent Over Row

MAX45

STRENGTH
Build to a heavy weight of the complex
1 Deadlift
2 Hang Power Cleans
3 Front Squats
(Score is Weight)
WORKOUT
AMRAP x 12:
3-6-9-12 etc:
Hang Power Cleans (135/95)
Box Jumps (24/20)
200M Row
(Score is Rounds + Reps)

MAX30

WORKOUT
AMRAP x 5:
5 Plate Ground to Overhead
6 Overhead Plate Lunges
7 Bent Over Plate Rows
8 Sit-Ups
Rest 2:00 – Repeat!
(Score is Rounds + Reps)
OPTIONAL FINISHER
2-3 SETS
20 SLOW Calf Raises (:03 Pause at bottom)*
20 Alt. V-Ups
20 Slow Arm Haulers
*Stand on plate to perform

HAPPY BIRTHDAY TAMAR & JOCARI!

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