Friday 1.14.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 Leg Swings

5 Air Squats

5 Jump Squats

5 KBS

5 KB SDHP

4 Box Step

3 Box Jumps

Then…

3 min foam roll (upper back, lats)

STRENGTH

5 sets of 1 complex

3 Hang Power Cleans + 1 Split Jerk

WOD

Teams of 2:

45 Box Jumps (24/20) (Rx+ 30/24)

15 Hang Power Cleans 185/125

500m Row

30 Box Jumps

30 Hang Power Cleans 155/105

500m Row

15 Box Jumps

45 Hang Power Cleans 115/75

500m Row

*Divide all work between the 2 partners. 1 partner works at a time.

OPTIONAL POST WOD

Plank Challenge – Cap of 5 min – Only high plank and low plank allowed. One you pick, you can’t change during the challenge.