Wod

Strength
Every minute, on the minute, for 10 minutes:
2 Sumo Deadlifts @ 60-65%

*The goal of these pulls is to be as fast as SAFELY possible! Build up to a weight where you can maintain form.

Conditioning
9 Minute AMRAP:

1 Squat Clean @155
2 Bar Facing Burpees
2 Squat Cleans
4 Bar Facing Burpees
3 Squat Cleans
6 Bar Facing Burpees

… etc. adding 1 rep to the squat cleans and 2 reps to the bar facing burpees, each round, until the 9 minutes are up.
 
Friday
17.1/21.2
10 alternating dumbbell snatches 50#
15 burpee box jump over 24"
20 snatches
15 bbjo
30 snatches
15 bbjo
40 snatches
15 bbjo
50 snatches
15 bbjo
14:41

Tempo Back squat 4x5 @235 4-4-1

Sunday
5 min to complete 50 ghdsu in remaining time max squats
5 min to complete 50 toes to bar remaining time max squats
complete 300 squats with barbell overhead squats (I got 223 squats in first part of workout, so I had 77 overhead squats) time was 12:35
 
8 miles (1200') with my wife and Tiny Elvis—still close to 20° above normal and this past January was the lowest snow total here ever! :(
 
8 miles (1200') with my wife and Tiny Elvis—still close to 20° above normal and this past January was the lowest snow total here ever! :(
Yeah, the whole west coast is hurting BAD for snow/precip! If we don't have a super wet and cold end of winter run, the fire season could be horrendous.....

Scared for archery season!
 
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