It’s Friday

WARM UP

• 10 glut bridges with a long level (hamstring)
• 10 glut bridges with a short level ( quad ) 
• 5 cat cows
• 10 thread the needle
• 10 plank to toe touch
• 10 good mornings banded 
• 10 O/H squat 
• foam roll posterior chain

 

Strength

PENDALY ROWS 8 8 8 8 8

ALTERNATE WITH

8 HSPU OR HOLDS WITH SHOULDER TAPS ON WALL OR FLOOR FOR SCALED 

 

MINI WODS scaled do MW and sub out O/H squat for front 

AMRAP 5 Minutes

100 double under buy in , then scaled 120 SS
AMRAP
12 overhead squats (115/85) (95/65)
4 burpee box jump overs (24/20)

REST ? COACHES CHOICE 

AMRAP 5 Minutes
100 double under buy in, then
8 overhead squats (135/95 )(115/85)
8 burpee box jump overs (24/20)

REST ? COACHES CHOICE 

AMRAP 5 Minutes
100 double under buy in, then
4 overhead squats(155/105) (135/95)
4 burpee box jump overs (24/20)