Monday 4.4.22

by Spearfishyoga

WARMUP

AMRAP 10 min

10 air squats

5 inchworms + Push-up to Down Dog

10 Box Steps

10 Light DB Snatch

Then…

1 set max reps Push-ups

**Starting to add some volume for Murph prep. We want these to be until failure (or near failure), but with good form!! If you don’t have at least 5+ push-ups, use a band or pick a scaling option that allows higher volume.

WOD

For Time:
1-Mile Run
20 Single DB Snatch (50/35) 10 reps per side- does NOT have to be alternating
20 Single DB Goblet Box Step Up (50/35) -20in box for everyone
1,200 Meter Run
20 DB Snatch
20 Goblet Box Step Up
800 Meter Run
20 DB Snatch
20 Goblet Box Step Up
400 Meter Run
35 min cap- you can finish if you are really close at 35min

**to scale, decrease the running distances by 1/2. Sub a 500m row per every 400m run, if needed.

NOT OPTIONAL POST WOD

1:00 Pigeon Pose

1:00 Samson Lunge