Monday 10.3.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 banded side steps

10 air squats

10 worlds greatest

5 push-up to down dog

5 Kip Swings

3 Pull-ups

Then…

:30 ankle Dorsiflexion

:30 deep squat

:30 Warrior Squats

:30 banded shoulder distraction

:30 T stretch

STRENGTH – week 3 of Wendler

Back Squat – off of your training max

5@75%

3@85%

1+@95%

**Make sure to have a spotter, or let your spotter know if you plan to bail the bar!

WOD

“Mary”

AMRAP in 20 minutes

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

**You must have a judge to go for the board!**

Scaling Option
20 Minute AMRAP
5 Push-Ups
10 Alternating Reverse Lunges
15 Ring Rows

OPTIONAL POST WOD

200m run x 2-4

Rest as needed between sets