Friday 9.30.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 banded side steps

10 air squats

5 up dog to down dog

5 push ups

10 PVC Passthroughs

5 KB Push Press

5 KB SDHP

Then…

Burgener Warmup

STRENGTH

Make up day

Or

1 Rep max Snatch

WOD – ***You must have a judge to go for the board.***

Elizabeth (squat)
21-15-9 reps for time of:

Squat cleans 136/95
Ring dips

*Scaling Options: box dips or push ups, power cleans

NOT OPTIONAL POST WOD

3 position banded hamstring stretch