Wednesday 10.12.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 leg swings

10 plate thrusters

10 halos

10 Samson lunges

10 sit-ups

Then…

BB Warmup + Thrusters

STRENGTH – Deload

Deadlift (off of your training max)

5@40%

5@50%

5@60%

WOD

15 min AMRAP

5 Thrusters (Rx+ 95/65) (Rx 75/55) (Fit 45/35)

10 Alt Vups

10 Cal Bike

**Pick a light weight!!

OPTIONAL POST WOD

Plank Shoulder Taps

3x:30sec

Russian Twists

3×20