Wednesday 11.16.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 plank shoulder taps

3 burpees

10 air squats

10 banded side steps

5 box steps/jumps

Then..

50’ Single Arm OH carry (25’ each)

Then..

BB warmup w/ Coach

STRENGTH

EMOM x 10

3 Position Squat Clean

(High Hang Squat Clean + Hang Squat Clean + Squat Clean)

**Build in weight

Then..

1 min weighted plank

WOD

For Time:

10 Front Squats (Rx+ 155/105) (Rx 135/95) (Fit 95/65) – from the ground

20 Burpees

10 Front Squats

20 Box Jumps 24/20

10 Front Squats

20 Burpee Box Jumps

Goal: sub 14min

OPTIONAL POST WOD

3 sets of 1 min max rope climbs

3×50’ Farmers Carry