February Fundamentals Course starts today! Welcome to Birdtown!
Warm up
250m row
10 Good mornings
10 OHS
10 Pushups
10 Pull ups
x 2
Strength
Week2: Deadlift and Press
WOD
16 min EMOM
Even Minutes: 2 rope climbs to 15′
Odd Minutes: Barbell Complex (155/105)
2 Squat Cleans + 2 Push Presses then 20 DU
After Party
3 attempts max effort plank hold
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