Thursday 12.1.22

by Spearfishyoga

WARMUP

3 min cardio

10 Ring Rows

5 Kip Swings

10 box steps/jumps

10 situps

Then..

5 min coach led stretching/mobility

STRENTH

Strict Press

5-3-1-3-5 @ 70-80-90-80-70%

Strict Pullups

4×3-10

WOD

Teams of 2 @ RPE 6-7

Accumulate the Following in Any Order
100 Box Jumps
100 Russian KB Swings
100 KB RDLs
100 Alt. Vups

OPTIONAL POST WOD

400m Run