Wednesday 12.21.22

by Spearfishyoga

**We will have a 12 Days of Christmas workout for all classes on Friday. And Open Gym on Saturday morning from 8-9am.

WARMUP

10 min AMRAP

1 min cardio

3 wide leg inchworms

3 burpees

5 box steps/jumps

5 KB DL

5 KBS

5 KB Squat

Then..

BB Warmup

STRENGTH

Every :30 for 10 min (20 lifts)

Power Clean

*Build in weight. Find a good weight for the WOD.

WOD

5 Rounds for Time

3 Power Cleans (Rx+ 135/95) (Rx 95/65) (Fit 65/45)

3 Front Squats

3 Push Jerk

6 Burpee Box Jumps 24/20

OPTIONAL POST WOD

Tabata (alternate movement)

Flutter Kicks

Russian Twists