Friday 10.21.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 worlds greatest

10 banded side steps

10 air squats

5 box steps/jumps

3 inchworms w hand release PU

5 DB Rows

STRENGTH

Pick 1:

BB Snatch

5@65%

5@75%

5+@85%

Or

DB Snatch

3×10

WOD

Teams of 2:

70 Thrusters 115/75

70 Box Jump Overs 24/20

70 Hand Release Push-ups

70 Bent BB Rows

Each partner has their own Barbell. One partner works through reps, while the 2nd partner holds their BB in the front rack position. Switch as needed. No work allowed until the BB is completely front racked.

*Use good form on the front rack!! Scale to resting while the other partner works if needed.

STIMULUS:
Duration: Long
Weight: Moderate
Skill: Moderate
Volume: Low

OPTIONAL POST WOD

Bottom of OH Squat Hold (PVC or empty BB)

3x:30sec

Sandbag Carry

2x200m