WOD

Warrior Woman Wednesday Metcon (Time) Core 3 Rounds for Time 10 Bird Dogs 10 Dead Bugs 10 Hollow Rocks :30 Hollow Hold Metcon (Time) Christine 3 Rounds for Time 500m Row 12 Body Weight Deadlifts 21 Box Jumps (24/20)

Back Squat Tuesday Metcon (Weight) Back Squat – Complete a set every 2:30 Set 1 – 5 reps Set 2 – 4 reps Set 3 – 3 reps Set 4 – 2 reps Set 5 – 1 rep Build to a 1RM Metcon (Time) For Time: 800m Run 1:00 Weighted Wall Sit 30 Goblet Squats

It’s Marvelous Monday at Sacrifice! Happy Valentine’s Day! Metcon (AMRAP – Rounds and Reps) 2:00 Work/1:00 Rest x 10 Rounds (30:00 total) 40/35 Cal Row 10 Box Step Overs 30/24 30 Alternating Single Arm C&J(hang) 50/35 10 Box Step Overs 20 Slamballs 20/14 10 Box Step Overs *Start where you left off and go hard

Saturday Community WOD Open to the Public!!! Metcon (Time) Teams of 2 for Time: Buy In: 50 Med Ball Pass Situps (20/14) 100 Burpee Box Jump Overs 400m Run Together 80 Pullups 400m Run Together 60 Hand Release Pushups 400m Run Together 40 Clean and Jerks (95/65) Buy Out: 50 Med Ball Pass Situps

HERO WOD FRIDAY Metcon (Time) Keithroy Maynard 5 Rounds for Time 44 Box Step-ups (24/20) 12 Pushups 12 Air Squats On the last round complete 15 air squats instead of 12 Wear a vest (20/14) Background: This Firefighter Hero WOD is dedicated to Keithroy Maynard, FDNY, Engine 33, who was killed on September 11, 2001.