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“Spelunker” – Friday 9-21

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Warm-up

Dynamic Warmup – Hips & Shoulders

 

Strength

Front Squat

5-4-3-2-1

 

WOD (15 Minutes)

7 Minute AMRAP

5 Shoulder to Overhead (135,95)

7 Toes to Bar

9 Wallballs

 

Rest 3 Minutes

 

5 Minute AMRAP

3 Shoulder to Overhead (165,115)

5 Toes to Bar

7 Wallballs

 

Level 2- (115,75), (135,95)

Level 1 – (95,55), (105,65)

ADV- (165,115), (205,135)

 

Coaches Note:Short AMRAPs here.  Reps are low so STOH weight should be a challenging but at a weight you can get unbroken just about every time you pick it up.

 

Extra Work

3 rounds of

Bike 10/8 cals

Rest 1:1

Bike 20/15 calls

Rest 1:1

Bike 30/25 cals

Rest 1:1