Thursday 6.3.21

by Spearfishyoga

WARMUP

3x

200m jog

3 Up Dog to Down Dog

5 Ring Rows

5 Air Squats

5 DB Push Press

5 DB Thrusters

STRENGTH

Bench Press

3×8-12

Bent DB Rows (or Pull-ups if you are recovered from Murph)

3×10

WOD

Partner WOD -partners will alternate each round of the complex and both do the run. Ex: Partner 1 does a round of the complex, then Partner 2, then Partner 1, then both run, then Partner 2 does the complex, then 1, then 2, then run, etc…

15 Min AMRAP

3 Rounds of the Double DB Complex (Rx 50/35) (Fit/Teen 35/25)

200m Run

**DB Complex: 6 Front Squat , 6 Push Press, 6 Thrusters

MOBILITY

Stretch for 5 minutes