Friday 9.2.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 Plate Thrusters

5 Ring Rows

3 Kip Swings

3 Pull-ups

10 PVC Passthroughs

10 PVC OHS

Then…

Burgener Warmup

STRENGTH

Snatch

1-1-1-1-1

*Choose your weight. Pick Squat or Power

WOD

50-40-30-20-10

Wallballs 20/14

10-8-6-4-2

Bar MUs

*Scale workout by completing with a partner.

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

NOT OPTIONAL POST WOD

1 min each:

Couch Stretch

Underhand PVC Stretch