Thursday 11.18.21

by Spearfishyoga

WARMUP

10 min AMRAP

10 Leg Swings

10 Kossack Squats

10 Walking Lunges

10 Plate Halos

10 Plate Thrusters

5 Jump Squats

Then..

Coach Led Turkish Getup Practice

STRENGTH

Front Foot Elevated Split Squats (front foot on a 45lb plate)

3 sets of 10

Split Stance Good Mornings (KBs or DBs)

3 sets of 10

Turkish Getups

3 sets of 2-5 each side

WOD

For Time:

100 Double Unders

80 American KB Swings 50/35

60 Wallballs 20/14

40 Sit-ups

20 Box Jumps 24/20

1 min Plank

OPTIONAL POST WOD

Accumulate:

30 DBall/Medball Slams

200’ Farmer’s Carry