Wednesday 11.10.21

by Spearfishyoga

**Last chance to sign up for the in-house team comp on Friday! Making the teams tonight. No 4:30pm class on Friday. Team comp starts at 5pm.

WARMUP

12 min AMRAP

1 min cardio

5 KB Deadlift

5 KB Swings

10 Lunges

Then..

BB Warmup + Power Snatch + Back Rack Lunges

STRENGTH

Deadlift

5-3-1-3-5 @ 75-85-95-85-75%

Single Leg RDLs

4×6

WOD

21-15-9

Power Snatch

Back Rack Lunges

**Choose your own weight. Pick something you can cycle fairly quickly. You should be able to do the first round unbroken with the weight you choose. Score is time completed, but no Rx weight.

OPTIONAL POST WOD

3 sets unbroken max reps HSPU

25’ Handstand Walk between attempts