02.14.18 Valentine's Day!
Warm Up 400 Meter Row 2 Rounds: 3 Strict Pull-Ups 6 Alternating Spidermans (6/side) 9 Slow Air Squats 12 AbMat Sit-Ups
then...
3 Front squats + 3 Strict press
3 Target toe taps https://www.crossfitinvictus.com/blog/bar-muscle-tips-drop-swing/ (at 1:50 on video)
3 Front squats + 3 Push press
3 Air chair swings
3 Thrusters
1-2 Bar Muscle-Ups or 1-3 TTB
WOD
12:00 EMOM
min1: 3 Thrusters- build load each round
min 2: 3 Bar muscle ups or 6 TTB
Post WOD
Option A: hollow holds
4 sets of :30 hollow hold/ :60 rest
Option B: Double Unders
mini-flight simulator- all DUs are done unbroken, rest in between as needed. If you miss you need to begin missed set again.
5-10-15-20-25-30-25-20-15-10-5