Friday 12.2.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 Banded side steps

10 plate thrusters

10 halos

5 KB DB

5 KBS

5 Scap Retractions

5 Kip Swings

3 pull-ups

Then..

BB Warmup w/ Coach

STRENGTH

Deadlift

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

WOD

Benchmark Friday!

“Fran”

21-15-9

Thrusters 95/65

Pullups

*To go for the board, you must have a judge or a video

**Write down your time in your book. If you don’t have a book, grab one from behind the front door.

OPTIONAL POST WOD

Accumulate:

200ft Farmers Carry

50 GHD sit-ups