Strength/Skill:
Back Squat​​
4,3,2,3,4 @20X1

 

WOD:
EMOM 10
Min 1: 25 sec Thruster (95/65)
Min 1: 12/10 cal row

*goal is to be consistent on Thruster reps 

*

Conditioning:
3 Rounds
20/16 cal Bike
20 Air Squats
20 Plate Raise Crunch​(choice)

​rest 1 min

20/16 cal Bike
15 Pause Air Squats (1 sec pause in the bottom)
15 KTE

​rest 1 min

20/16 cal Bike
10 DB Thruster (35/20)
10 GHD Sit-Ups

​rest 2 min

*Round 1 = 75%, Round 2 = 80%, Round 3 = 85%
*two DB’s for Thrusters

*

Momma’s Quote of the Week:  “The vast possibilities of our great future will become realities only if we make ourselves responsible for that future.”–Gifford Pinchot

*

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3rd Annual Bless Back Chili Cookoff!
 
Do you like chili and beer? Join us at the 3rd Annual Bless Back Worldwide Chili Cookoff at
Lenny Boy Brewing Co. on February 9th! You can sign up to enter the chili contest or come
taste unlimited chili and cast your vote between 1:00 and 4:00 pm to crown the winner.
 
Does your chili have what it takes to win $200?
Chili categories include: Best Overall // Tongue Burner //Most Creative
 
You can also enjoy live music, raffle prizes, craft beer and family fun, all while
benefiting local non-profit, Bless Back Worldwide’s mission to serve those in need.