Wednesday 5.12.21

by Spearfishyoga

GROUP PREP

3x

1 min Row or Ski

3 Inchworms

15 Banded PullAparts

5 Scap Retractions/Kip Swings

5 Slow Air Squats

STRENGTH

Max Reps Bench Press

Men @ Bodyweight

Women @ .75 Bodyweight

**Scale to get 10+ reps. Take a few warm up sets.

WOD

5 RFT

200m Run (250m row if raining)

10 Pull-ups

20 Push Ups

30 Air Squats

OPTIONAL POST WOD

Double DB Strict Press 3×10

Bent Double DB Rows 3×10