2/29/2016

A. Front Squat - 3 reps every 2 minutes x 10 minutes (5 sets) @ 75-80%
+
AMRAP 12
3 Squat Snatch 135/95
15 Bar Facing Burpees
45 DUs
+
2 minutes Assault Bike @ 330/275 Watts
rest 1 minute x 4 sets

or 

16.1 Repeat

2/28/2016

Rest Day
*if you're repeating hit up Brynn's Yoga for some active recovery*

2/27/2016

Open Workout 16.1

2/26/2016

A. 10-15 minutes trouble area specific mobility
B. Ido Portal Squat Routine
C. Band Pull-Apart Series or Crossover Symmetry
D. 3 sets:
500m Row @ 90-95% intensity (10-12 seconds off PR)
rest 2 minutes
E. Walk through Open WOD movements and gameplan

2/25/2016

A. Power Clean x 1 + Front Squat x 3 x 5 sets *building*
+
AMRAP 10
10 Deadlifts 115/75
10 Bar Facing Burpees
10 Shoulder 2 Overhead 115/75
+
2000m Cooldown Row @ 80-85% effort