Friday 7.1.22

by Spearfishyoga

4th of July WOD 9am on Monday! All other classes cancelled.

WARMUP

10 min AMRAP

1 min cardio

10 pausing air squats

10 Ring Rows

5 Kip Swings

3 Pull-ups

Then…

:30 deep squat hold

:30 Warrior Squats

STRENGTH

Pausing Front Squat

3-3-3-3-3

WOD

3 Rounds
Run 400 meters
7 Front Squat (Rx+ 225/155) (Rx 155/105) (Fit 105/75)
21 Pull-ups (Rx+ CTB Pull Up) (Fit Banded Pull-ups or Ring Rows)
Goal: Sub 14 min

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

OPTIONAL POST WOD

200m Farmers Carry