Friday – February 14th

Another chance to use position and work on a powerful stroke.

Strength:
5 superset rounds on a 3 minute clock:
1 back squat 90%
Supinated grip ring row (max reps)
*Use the time between rounds to mobilize.

WOD:
3 rounds:
21/16 calorie concept 2 (pick your poison)
15 kettlebell swing 70/53#
9 strict ring dip

Post WOD:
5 sets not for time:
10 step up (set a box that is at or above the midway point between your knee and hip, this should feel like an aggressive step)
*Add load if you feel comfortable with your positions and pattern.