WEDNESDAY 8.12.20

by Spearfishyoga

GROUP PREP:

Rowling to 500m

STRENGTH:

3×10 Deadlifts

3×10 Ring push ups

10 Body saws with foam roller https://youtu.be/DH_rey_-Qi8

WOD:

4 Rounds:
40 Air Squats
4 Burpee + pull up

Fit: you may jump into pull up

Rx: you cannot jump into pull up

Rx+: Burpee + Muscle up

Goal: 10-15 min

Optional post wod:

2 Rds:

20 Med ball cleans (heavy)

20 Back extensions on GHD

25 ft Handstand walk

5 rope climbs