Pick Your Valentine Poison

Individual Warm-up:

Complete prior to class.

Group Warm-up:

  1. Partner Row 1,500m
  2. Alternate with 5 Hip Extension, 5 Back Extensions, 5 Ring Dips
  3. Agility Ladder x5

Announcements/MOB:

  • If you are missing yoga you are missing out!
  • Roll out what hurts!

Skills & Technique: (Click below for links to more info)

Wod:

Pick Your Valentine Poison 
In teams of 3 complete five of the following skills. Each team must complete 120 reps of each skill before moving to the next station. You choose who works on reps, holds, and rests as well as how often to switch. If the person holding stops, you must all switch.
 
  1. Sit-ups / Ring Dip hold
  2. Wall Balls 20/14 " 10/9'/ Handstand hold
  3. Shoulder to Overhead 155/105 lbs / Deadlift hold (at top of deadlift) 185/130 lbs
  4. Hand Release Push-ups / Farmer Carry hold 32/24 kg (Kettlebell)
  5. Box Jumps / Squat hold
  6. Kettlebell Swing 24/16 kg / Plank (either on hands or forearms)
  7. Burpees / Hollow Body hold
  8. Slam Ball 25/15 lbs / L-sit from Pull-up bar
 
Time Limit: 40 Minutes
In notes tell us who your partner's were. :)