Monday 10.24.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 plate thrusters

10 halos

10 worlds greatest

5 box steps/jumps

10 PVC Passthroughs

5 OHS w/ Pause

Then..

:30 side plank w/ reach throughs

Then..

BB warmup w/ OHS

STRENGTH

Pick one (off of your training max):

Overhead Squat

Or

Front Squat

3@70%

3@80%

3+@90%

*If you do not know your max, do 3 sets of 3 building in weight.

WOD

For time:

2k Row

50 Wallballs 20/14

1k Row

50 Box Jump Overs 24/20

500m Row

50 Burpees

*STRICT CAP: 35min

**Scaling Option: split with a partner

**If there aren’t enough rowers sub the bike: 4k, 2k, 1k