Wednesday 8.18.21

by Spearfishyoga

WARMUP

3x

1 min cardio

5 Air Squats

:30 Deep Squat Hold

10 Worlds Greatest

:30 Samson Hold (each)

3 Deep Squat to Hamstring Stretch

:10 Forward fold stretch

:10 Up Dog Hold

STRENGTH

Deadlift

3×10

WOD

75 Back Squats (95/65) (Fit 65/45)

1000/800m Row

75 Deadlift

1000/800m Row

*If there is not a rower available, you can ski 1000/800m or Bike 2000/1600m

OPTIONAL POST WOD

5 min AMRAP

5 Vups

5 Tuckups

10 sec hollow hold

Rest as needed