Monday 11.30.20

by Spearfishyoga

GROUP PREP

3 minutes cardio

10 Leg Swings

10 Air Squats

10 Worlds Greatest

10 Halos

10 Plate thrusters

Barbell Warmup + Thrusters

STRENGTH

Back Squat

5@75%

3@85%

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

Then..

Front Squat

3 sets of 3 (pick your weight)

WOD

Death by Thrusters 95/65

Minute 1: 1 Thruster

Minute 2: 2 Thrusters

Minute 3: 3 Thrusters

Minute 4: 4 Thrusters

Etc…

Until you can’t complete the number of Reps for that minute. Your score is your last minute that you completed ALL Reps in the minute.

Example: I completed 12 Reps in minute 12. I only completed 11 Reps in minute 13. My score Is 12.

OPTIONAL POST WOD

400m Run

MOBILITY

Foam roll quads!