10.17.2022

Warm Up
One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy

Mobility
A. sots press with an empty bar or PVC
B. bottom of an OHS hold accumulate 2:00
C. prone swimmers x 15 reps




Primer
super set- 3 rounds
A. strict press x 10 reps @50-55%
B. farmer carry x 100 feet- as heavy as possible
C. curtsy squats x 8 per side- add weight- users choice

WOD
9:00 AMRAP
"Cowboy"
5 power snatch 115/85
10 HSPU
15 abmat sit ups