Wednesday 10.4.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

5 Hip Hinge

5 KB Deadlift

5 KBS

5 Vups/Tuck ups

5 Scap Retractions

5 Kip Swings

3 T2B

Then..

BB Warmup + Power Clean

STRENGTH

Off of your training max

Deadlift

5@75%

3@85%

1+@95%

WOD

Teams of 2:

50 Deadlift (Rx 225/155) (Fit 155/105)

Run 200m

50 Toes to Bar (Fit 100 Sit-ups)

Run 400m

50 Power Cleans (Rx 135/95) (Fit 95/65)

Run 200m

**All work can be divided however you want, except both partners have to complete the run together. You cannot resume working until both partners are back from the run.

OPTIONAL POST WOD

2-3 Rounds:

5-10 DB Pullovers https://vimeo.com/463219425

50’ Single Arm OH Carry