Friday 2.11.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 Banded Side Steps

3 Inchworms w/ Push-up

3 Burpees

5 Ring Rows

5 PVC Passthroughs

5 PVC OHS

5 Scap Retractions

3 Kip Swings

2 Pull-ups

Then…

:30 Ankle Dorsiflexion

:30 Banded Shoulder Distraction

:30 PVC OHS Hold

STRENGTH

Overheard Squats

3 x 5

WOD

21-15-9
Overhead Squats (Rx+ 135/95) (Rx 95/65) (Fit 65/45)
Chest to Bar Pull-ups (Rx Pullups) (Fit Jumping Pull-ups)

Directly Into…

45 Bar-Facing Burpees

*OHS to be taken from the ground

OPTIONAL POST WOD

3x

150m Assault Run

Rest as needed between sets