Friday 10.28.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

5 KB DL

5 KBS

10 Samson Lunges w/ PVC

10 PVC Passthroughs

10 PVC OHS

Then…

:30 Prying Goblet Squat (w/KB)

:30 Shoulder Stretch (coach’s choice)

STRENGTH

Pick One:

BB Snatch (power or squat)

3@70%

3@80%

3+@90%

Or

DB Snatch

3×10

WOD

Teams of 2
21-15-9
Cal Bike
Deadlift (225/155)

-Both partners will complete all of the work. The work is NOT divided. While partner 1 is completing the bike calories, partner 2 holds the top of the deadlift. Switch places once partner 1 completes all 21 calories. Partner 2 will then complete all the bike calories while partner 1 holds the top of the deadlift. Then partner 1 will do all of the deadlifts, while partner 2 takes a break. Then partner 2 does all of the deadlifts will partner 1 takes a break.

**Your partner must be holding the BB in order to pedal the bike!

**Scale to no BB hold and take a break while your partner bikes.

OPTIONAL POST WOD

400m Sandbag carry