140214 ~ Happy Valentines Day!

Happy Valentines Day!! What better way to spend the "Day of Love" at the Box you love!!  The Open is just 2 weeks away!!  If you have yet to sign up....what are you waiting for????  Mouse, Paul, and Mans....this means you!!!

Strength:

"Macho Man"

Compare to **131217**
EMOM x 10 min
3 Power Cleans, 185/135
3 Front Squats, 185/135
3 Jerks, 185/135
If you fail to make 5 full rounds, you must lower the weight and restart.

then....

Strength/Endurance

Lynne..ish

Complete 3 Rounds (not for time)

5 rounds of:

Max Reps Body Weight Bench Press (or 80% 1RM Bench)

Max Reps Strict Ring Dips (rx+ = MU + Strict Ring Dips)

 -No rest between movements.  

3 Min Active Rest Between Rounds:

1:30 ME DU

1:30 Calorie Row

**Record total # of DU's & Calories**

-if the pull ups go below 10 reps for any round turn them into kipping ring dips

Cash Out:

2 Rounds

1 min Accumulated Weighted Plank

1 min Accumulated "L" Sit

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