Wednesday 10.13.21

by Spearfishyoga

WARMUP

3x

1 min cardio

5 KB Deadlift

5 KBS

5 KB Goblet Squats

5 Scap Retractions

3 Kip Swings

3 Pull-ups

Then BB Warmup

STRENGTH

Deadlift

7 sets of 1

*Warmup to your first set. Go heavy or build to a heavy single.

WOD

3 Rounds:

1 Cardio Movement (10pts): Pick one: 500m Row/ 500m Ski/ 1000m Bike /350m Air Runner

12 Deadlift (Men at Body Weight/Women 70% of Body Weight)

21 Wallballs 20/14

1 Cardio Movement

21 American KB Swings 50/35

12 Pull-ups

**STRICT 25 min Timecap. At 25 min work will end and score will be total rounds + reps.

OPTIONAL POST WOD

Tabata :20 work :10 rest – 8 rounds

Rotate through:

GHD Hip Ext Hold

GHD Sit up Hold at Parallel

Alt V UPS

Plank