Friday 2.5.21

by Spearfishyoga

GROUP PREP

3 min cardio

10 Air Squats

5 wide leg inchworms

10 Worlds Greatest

10 Samson Lunges

10 Scap Retractions

5 Kip Swings

3 Pull-ups

Barbell Warmup + Thrusters

STRENGTH

Stamina Squatting

Stamina Squats
On the Minute x 12 (6 Rounds):
Min 1 – 3 Front Squats
Min 2 – 6 Back Squats

*At around 65% of your 1RM Front Squat

**If you are too sore, cut back on weight or on reps

WOD

AMRAP in 7 minutes
3 Thrusters (100/65 lb)
3 Chest-to-Bar Pull-Ups
6 Thrusters (100/65 lb)
6 Chest-to-Bar Pull-Ups
9 Thrusters (100/65 lb)
9 Chest-to-Bar Pull-Ups
If you complete the round of 9, complete a round of 12, then go on to 15, etc.

OPTIONAL POST WOD

Take 10 min to work on a skill