Wednesday 5.20.20

by Spearfishyoga

GROUP PREP

3 Rounds:

10 Calorie Bike

10 Russian Baby Makers

15 Banded Pull-Aparts

Barbell Warmup

STRENGTH

Deadlifts

3 sets of 5

WOD

5 Rounds for Time:

5 Power Snatch (Rx+ 155/105) (Rx 135/95) (Fit/Teen 65/45)

10 Pushups

15 Deadlifts

*Use the same weight for the snatch and Deadlift. Scale by weight first, then rounds, then reps.

MOBILITY

Lacrosse Ball Trap Smash

Squat Hold

Table Top Stretch

OPTIONAL POST WOD

Body Armor

3 Supersets:

10 Supinated Grip Bent Rows

20 Single Leg Glute Bridges (10 Each Side)

Rest 1:30 Between Sets

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3 Supersets:

10 Barbell Bent Over Rows

:30 Second Prisoner Superman Hold

Rest 1:30 Between Sets