Friday 8.5.22

WARMUP

10 min AMRAP

1 min cardio

10 World’s Greatest

10 Banded Side Steps

5 Pushup to Down Dog

10 PVC Passthroughs

10 PVC OHS w/ pause

5 Russian KBS

Then…

:30 Samson Lunge Hold

Then…

Barbell Warmup + OHS

STRENGTH

Overhead Squat (scale to Back Squat)

5-5-5-5-5

WOD

Cash In: 50 DU’s
20 Air Squats
5 Shoulder to Overhead (Rx+ 135/95) (Rx 95/65) (Fit 65/45)
20 Push-ups
5 S2OH
20 WallBalls (Rx+ 30/20) (Rx 20/14) (Fit 14/10)
5 S2OH
20 Russian KBS (Rx+ 70/53) (Rx 53/35) (Fit 35/25)
5 S2OH
20 Lunge w/ KB (total)
5 S2OH
20 Ring Rows (rings at hip height, feet in front of crossbar for Rx)
5 S2OH
20 Medball Clean (20/14)
5 S2OH
20 V-ups
5 S2OH
Cash out: 1000m Row or 800m Run
STRICT TIMECAP: 25 min. If you not finished at the timecap, your score will be total reps.

NOT OPTIONAL POST WOD: 3 Position Banded Hamstring Stretch