Wednesday 12.22.21

by Spearfishyoga

WARMUP

8 min AMRAP

1 min cardio

5 KB Deadlift

5 KB Swings

5 KB Goblet Squats

5 DB Push Press

Then…

Shoulder Maintenance:

5 IYT

10 Banded Pull Aparts

10 Diagonal Pull Aparts

10 Straight Arm Banded Pulldowns

10 Side Lying External Shoulder Rotation

STRENGTH – take most of the time for strength today! The WOD should be short, and mostly unbroken. Scale the weights accordingly!!

Deadlift

3×12 @ 40-50%

Push Jerk

3×8

Pullups (any variation)

3×5-10

BB Good Mornings

3×5-8

WOD

21-15-9

Wallballs 20/14

Push Press 95/65

NOT OPTIONAL POST WOD

5 min stretch or roll