Wednesday 7.15.20

by Spearfishyoga

GROUP PREP

500m Row

5 Burpees

10 Box Step UPS

10 light DB Snatch

BB Warmup

STRENGTH

Off of your 90% train max.

Deadlift

5@75%

3@85%

1+@95% (as many as possible with good form)

WOD

Open Workout 17.1

**STRICT 20 min Timecap!!! If you hit 20 minutes, your score is your rounds and reps.

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

(Rx 50/35) (Scale to a lighter DB or KB Swings. Scale to box step ups)

MOBILITY

Foam roll lower back and hamstrings