Wednesday 7.1.20

by Spearfishyoga

**No 4:30pm Class on Friday July 3rd. We will have a 4th of July workout at 8am Saturday morning!

GROUP PREP

5 min cardio

10 world’s greatest

10 lunges

10 sit-ups

Barbell Warmup

STRENGTH

Off of your 90% Training Max

Deadlift

5@65%

5@75%

5@85%

WOD

12 min AMRAP

20 Sit-ups (Rx+ GHD sit-ups)

10 Single Arm OH Walking Lunges left arm

10 right arm

(Rx 50/35) (Fitness 35/25)

(Scale to front rack lunges or back rack lunges)

POST WOD

400m Run

MOBILITY

Foam roll back and quads