Wednesday 9.15.21

by Spearfishyoga

WARMUP

3x

1 min cardio

5 Sit-ups

5 Scap Retractions

3 Kip Swings

2 T2B

5 PVC Passthroughs

:30 PVC OH Squat Hold

STRENGTH

**off of your 90% training max

Deadlift

5 @ 65% – 5 @ 75% – 5+ @ 85% (as many as possible with good form)

Then..

Good Mornings

3×5-10

WOD

21 – 15 – 9

Snatch 95/65 (Rx+ Squat Snatch) (Fit 65/45)

Toes to Bar

Handstand push-ups (Fit Push ups)

OPTIONAL POST WOD

5x

Sled Push + Sled Drag