Monday 12.12.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 worlds greatest

5 deep squat to hamstring stretch

10 light DB snatch

5 Ring Rows

5 Kip Swings

3 Pull-ups

Then…

Coach’s Choice 3 min

STRENGTH

Back Squat

5-3-1-1-1…

Build to a heavy single. We will use this number for our upcoming percentages.

WOD

5 RFT

1000m Bike

12 Alt DB Snatch (Rx+ 70/50) (Rx 50/35) (Fit 35/25)

8 Pull-ups

STRICT CAP: 20 min. At the 20 min mark, your score is your rounds + reps completed at the time cap.

STIMULUS:
Duration: Moderate
Weight: Moderate
Skill: High
Volume: High

**Bike if one is available. If not, sub a 500m Row or Ski.

OPTIONAL POST WOD

Weighted Plank – accumulate 2-3 min