Friday 4.9.21

by Spearfishyoga

GROUP PREP

3x

3 min cardio

5 Double KB Suitcase DL

4 Box Steps

3 Burpees

2 Box Jumps

Barbell Warmup + C&J

STRENGTH

Deadlift

6×6 @ 60%

Clean & Jerk Complex

5 sets of: 3 Clean + 1 Jerk @ 65%

WOD

POST WOD

28 min EMOM

1- Cal Assault Bike

2- Burpee Box Jump Overs

3- Cal Row

4- Double Unders

*Score is total Reps. Keep track of this in your book- totals for each movement/each minute. We will be retesting this.

Ultimate Goal:

12/9 Cal Bike, 10 BBJO, 14/11 Cal Row, 60 DUs

MOBILITY

Mandatory 5 minutes stretching and talking

OPTIONAL POST WOD

3x

20 Tuck UPS

20 Bicycles