2/13 Victory Club Workout

Warm-Up 

https://www.youtube.com/watch?v=bFCtKAPQUwU&feature=youtu.be

10 minute flow

15 Seal Jack

10 Star Jump

8 Lunge Jump

6 Burpee

4 Deck Squat

Strength 

https://www.youtube.com/watch?v=MGBZ3bXRvZc&feature=youtu.be

Every 2:00 x 5

Execute 5 Full Squat Snatch

Start at 60% 1rm and build if possible. 

*These can be dropped from the top each rep like singles.

WOD 

https://www.youtube.com/watch?v=l5ojCypaNLY&feature=youtu.be

Run + Row

E:3:00 x 6  execute

20/15 Cal Row

Run 12 lengths of 25ft.

Finisher 

https://www.youtube.com/watch?v=kJ1GXO0-OPY&feature=youtu.be

DB Bench Press x 12

DB Bent Row x 12

6 minute AMRAP

*Pick a weight that you can do unbroken no problem for 2 rounds.*