Wednesday 12.9.20

by Spearfishyoga

GROUP PREP

1 min ski

1 min row

1 min bike

10 KB Deadlift

5 Burpees

10 Box Step UPS

10 Scap Retractions

5 Kip Swings

3 Burpee Pull-ups

Barbell Warmup

STRENGTH – Deload Week

Deadlift

5 sets of 5 @ 50% (or less) of your 90% Training Max

3 sec pause below knee, 3 sec pause above knee, 3 sec descent

WOD

30 min AMRAP

200m Run (250 Row/Ski)

10 Deadlift 135/95

400m Run (500 Row/Ski)

15 Burpee Pull-ups (you can jump into the pull-up today, if you want)

600m Run (750 Row/Ski)

20 Box Jumps 24/20

*You must Ski Erg at least once during the WOD*

MOBILITY

Foam Roll back and quads