Friday 7.3.20

by Spearfishyoga

NO 4:30pm Class today!

4th of JULY WOD tomorrow at 11am!!!

GROUP PREP

3 min cardio

10 Burpees

10 Air Squats

10 Ring Rows

10 Pushups

Barbell Warmup + 5 of each movement in strength

STRENGTH

EMOM x 10

1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

*Build to a heavy complex

WOD

3 Rounds for Time:

20 Front Squats (Rx+ 185/125) (Rx 135/95) (Fitness 95/65)

7men/4women Bar Muscle UPS (Rx+) (Rx 7 Chest to Bar Pull-ups) (Fitness 7 Pull-ups – scale to 10 Ring Rows)

MOBILITY

Foam Roll legs and back