Wednesday 12.8.21

by Spearfishyoga

Don’t forget to sign up for the In-House Comp on Friday night! Warmup starts at 5pm. NO 4:30pm CLASS!

WARMUP

10 min AMRAP

1 min cardio

10 leg swings

10 Worlds Greatest

5 KB DL

5 KB Swings

5 KB Goblet Squats

Then…

BB Warmup + P Clean + Squat Clean

STRENGTH

Deadlift

4 sets of 3 @ 70-80-85-90%

WOD

7 Rounds:

3 Cleans 225/155

15/13 Cal Row or Ski

OPTIONAL POST WOD

15-10-5

Handstand push-ups (pick a harder version- strict, deficit, etc.)

25’ Handstand Walk after each set