Friday 10.1.21

by Spearfishyoga

HAPPY BIRTHDAY COACH CASSIE!!

WARMUP

3x

1 min cardio

10 air Squats

10 American KB Swings

Then.. Barbell Warmup + Snatch + Thruster + OHS

STRENGTH

EMOM X 10

2 Power Snatch

*Feel free to pick a different variation that might be better for you (hang, squat, etc.). Or do 2 Power Cleans.

WOD

STRICT 20 min Timecap – if you hit 20 min, you score is total reps completed. If you get to the last run, you will be allowed to finish for full points.

800m Run/1000m Row (80pts)

30 Thrusters (Rx+ 95/65) (Rx 75/55) (Fit 45/35 or body weight)

400m Run/500m Row (40pts)

30 Overhead Squats (Fit: 45/35 Back Squats)

800m Run/1000m Row (80pts)

OPTIONAL POST WOD

400m Farmer’s Carry