WORKOUT OF THE DAY, FEBRUARY 23RD 2021

WOD:

#bombay (Partner 1 does a round, then partner 2 does a round)

Teams of 2 (1:1)
30 Minute Amrap
20/16 Calorie Row
20 Push Ups
20 Hang Cleans (115/80) *Scale to 95/65lbs

-Weight used for hang cleans should allow athletes to complete 20 reps unbroken when fresh but it may be smart for you to break up into two sets (12 reps and 8 reps) if grip begins to fatigue (especially in later rounds). 

-Target Rounds for teams: 15 Rounds (7ish each)

CASHOUT:

1-3 rounds

3 rounds
15 modified reverse hyper on flat bench or :30-:60 hold
1:00 boat hold 
15 Reverse Crunch 
30 mountain climbers


Boat Hold
Reverse Crunch
Mountain Climber

OPTIONAL WOD 2:

15-12-9
Strict Handstand Push Up
Bar Muscle up *Scale to Burpee Pullup
-Rest 5:00-
15-12-9
Bar Muscle up
Strict Handstand Push Up

*Scale Reps to 12-9-6


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