Thursday 2.13.20

by Spearfishyoga

GROUP PREP

5 Minutes on Machine of Choice

2 Rounds:

30 Single Unders

10 Walking Lunges

5 Kettlebell Goblet Squats (Pause 5 Seconds in Bottom)

10 Ring Rows

3 Pull-ups

Then..

Barbell Warmup

STRENGTH

• 3×2  Back Squat (add 5#-10# to last Double/Single load)

• 3×1  Back Squat (same weight)

WOD

Complete as many rounds as possible in 10 minutes of:

• 6 Pull-ups (Rx+ Chest to Bar) (Fitness Ring Rows or Banded Pull-ups)

• 12 American KB Swings 55/35 (Fitness Russian Swings)

• 24 Bodyweight Lunges (forward or reverse)

*Target score is 5 rounds or more