Monday 6.21.21

by Spearfishyoga

WARMUP

3x

1 min Cardio

10 Air Squats

5 Ring Rows

5 Kip Swings/Pull-ups

Then… Barbell Warmup

STRENGTH

1 Rep Max Front Squat or build to a heavy single

WOD

4 Rounds on the 3 minutes:

3 Rope Climbs or 9 Pull-ups

21 Wallballs Rx 20/14 – Fit/Teen 14/10

*Score is your slowest round

OPTIONAL POST WOD

5 Rounds Unbroken (Double KB- without setting the weights down, if possible)

:20 Farmer’s Carry Hold

:20 Front Rack Hold

:20 Overhead Hold