Monday 9.26.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 leg swings

10 Air Squats

10 Worlds Greatest

5 Ring Rows

3 Burpee

5 Russian KB Swings

5 American KB Swings

STRENGTH

Wendler

Back Squat

Off of your 90% Training Max

3@70%

3@80%

3+@90%

WOD

EMOM x 15

Min 1: 200m Run

Min 2: 10 Devils Press 50/35

Min 3: Rest

**You must complete the movements within the minute to get Rx

NOT OPTIONAL POST WOD

2-3 Rounds

:30 Hang from Bar

20 Plank Shoulder Taps

10 Scap Push Ups