Friday 2.28.20

by Spearfishyoga

GROUP PREP

3 min row

3 min bike

10 Air Squats

10 World’s Greatest

10 Med Ball Cleans

10 PVC Passthroughs

Barbell Warmup + 5 High Hang Power Clean + 5 Hang Power Cleans

STRENGTH

EMOM x 10

• 2 Hang Power Cleans

*Increase weight throughout. End with a heavy set of 2 or work on form and go light.

WOD

15 minutes

0:00-06:00- AMRAP

• 500m/400m Row

• 10 Hang Power Cleans (Rx 135/95) (Fit 95/65)

• 15 Med Ball Cleans (Rx 20/14) (14/10)

• 5 Hang Power Cleans

6:00-9:00- Rest

09:00-15:00- AMRAP

• 5 Hang Power Cleans

• 15 Med Ball Cleans

• 10 Hang Power Cleans

• 25/20 Calorie Bike

MOBILITY

5 minutes Athlete’s Choice

POST WOD

50 Med Ball Russian Twists

50 Superman’s