Friday Oct. 2, 2020

Warm Up
Mobility:  Downward Facing Dog 2:00

2 Rounds:
1 Lap
6 Goblet Squats 
6 Burpees
8 KB Single Arm Press (4/Arm) 

Strength
Back Squat:
Spend 10 minutes working to an 8 RM, then…
3 x 6 @ 75% of the 8RM (rest 2:00 between sets) 

WOD
AMRAP 12
10 Shoulder to Overhead
1 Lap Run
20 Situps
1 Lap
10 Front Squats 

F:  DB S2OH; Single DB Goblet Squats
P1:  115/75;
P2:  95/65; 
C: HSPU for S2OH; 2 Rope Climbs for Situps; 12 Single Arm DB OH Lunges (50/35) for FS (6 right arm/6 left arm)

Post-WOD Cooldown/Mobility (optional)
Psoas Smash  1:00/Side  https://Cwww.youtube.com/watch?v=A8nKcWJ-hB8