Monday 1.17.21

by Spearfishyoga

Happy birthday, Coach Mike!! Thank him for the WOD today 😂

WARMUP

10 min AMRAP

1 min cardio

3 inchworms

3 burpee

5 air squats

3 jump squats

Then…

:30 deep squat hold

:30 warrior squats

:30 down dog

:30 pigeon (each side)

STRENGTH – deload

Front Squat

3×10 @ 40-50%

WOD

What is feels like to be 44… it’s hard

44 cal row
44 double unders
44 bar facing burpees
44 du
44 bar facing burpees
44 du
44 cal bike

OPTIONAL POST WOD

100 sit ups
50 Russian twist