Friday 9.3.21

by Spearfishyoga

“Happiness is an attitude. We either make ourselves miserable, or happy and strong. The amount of work is the same.” – Carlos Castaneda

WARMUP

3x

1 min cardio

10 halos

10 Plate thrusters

5 Scap Retractions

3 Kip Swings/pull-ups

Then..

Barbell Warmup + Thruster

STRENGTH

Thruster

5-4-3-2-1-1-1…

WOD

“Jackie”

1000m Row

50 Thrusters 45/35

30 Pull-ups

*You must have a judge if you are going for the board.

OPTIONAL POST WOD

200m run x 4

*Rest as needed between efforts

Then 25’ handstand walk/1 min handstand hold/plank