Monday 11.4.19

by Spearfishyoga

*We are working on movement patterns today that we could possibly see in the Open this Friday. This will give us time to recover from these movements. We know your legs are sore! This should help work out that soreness. Only 1 week left!!**

STRENGTH:

EMOM x 10

Minutes 1-5:

1 Pause Overhead Squat + 1 Overhead Squat

Minutes 6-10

1 Overhead Squat

*Start at 50% of your 1RM. Build slowly to a moderate single.

WOD:

5 Rounds for time:

15/12 Calorie Row

15 Wallballs 20/14

3 Muscle Ups (you choose bar or rings) – Scale to Chest to Bar or Pull-ups or Banded Pull-ups.

OPTIONAL POST WOD:

4 Rounds Not For Time:

Bike

2:30 light pace

:30 fast pace

*Take time to roll out the legs and lats today!!