Friday 6.10.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 Plate Thrusters

5 Ring Rows

5 Push-ups to Down Dog

5 Kip Swings

Then…

BB Warmup + Hang P Snatch + Push Press + Thruster

STRENGTH

Hang Power Snatch + 2 OHS
1-1-1-1-1

WOD

Choose Your Own Adventure
3 Rounds For Time:
15 Calorie Ski Erg
12 Front Squat
12 Pull Up
9 Push Press
9 Ring Dip
6 Thruster
6 Bar Muscle Up

*Choose your own weight! Waterfall the start, so everyone gets to ski. You can sub a 400m run in place of the ski if you’d like. Note on board.

* 2 scores: Time & Weight

STIMULUS:
Duration: Moderate
Weight: Heavy
Skill: High
Volume: Low

OPTIONAL POST WOD

200m Run x 4 (do a 250m Ski, if you ran in the WOD)

*Rest 1 min between each