Tuesday 11.8.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 plate thrusters

10 halos

3 up dog to down dog

5 push ups

5 Kip Swings

3 pull-ups

3 IYT (small plates)

Then..

5 min Coach’s Choice – MU Skill Work

STRENGTH – deload (Pullups will be on Thursday this week)

Push Press

5@40

5@50

5@60

WOD

5 Rounds:

5 Bar MUs

250m Row

15 Medball Cleans (Rx 20/14) (Fit 14/10)

*Rx+ Ring MU

Goal: sub 12min STRICT CAP 15 min

**If there aren’t enough rowers, bike 500m

OPTIONAL POST WOD

400m Run