FRIDAY 8.14.20

by Spearfishyoga

GROUP PREP:

2 min row, bike, jog, jump rope

Banded sidesteps

Banded monster walks

10 SA DB press

10 KB swings

Strength:

Take 15 minutes to build to heavy thruster. May or may not be 1RM. If going for the board, you must have a judge.

WOD

For time:
30 Strict press
15 Bear complex reps
30 Pull ups
15 Bear complex reps
30 Push ups
15 Bear complex reps

1 Barbell bear complex= power clean+ front squat into thruster+back squat into thruster

Fit 55/35
Rx 75/55
Rx+ 115/75

Goal: 12-18 min