Saturday Sprints

Smile…You’re in Miami! Southie Squad Rolling deep at WZA!!

Warm-up
Partner Up!

A: 12|10 Cal Ski
B: AMRAP 5 Russian Swings + 5 American Swings
-Switch-

A: 50 Dubs|100 Singles
B: AMRAP 5 Front Squats + 5 Push Press
-Switch-

A: 30s Handstand Hold
B: AMRAP Scap Push Ups
-Switch-

Skill
Handstand Holds
Handstand Push-ups

WOD
2 Rounds

4 Round Each Station*
30s Work|15s Rest

1. Ski Erg
2. Thruster 95|65
3. Double Unders
4. Handstand Push-ups
5. Kettlebell Swings 1.5|1

*Perform 4 intervals at each station of 30s Work|15s rest before resting 45s and moving on to the next movement.

Level 2 – 75|50, 1|0.75
Level 1 – 65|35, 0.75|0.5

Score = total Reps for all 5 movements. 5 Scores.

Extra Work
10-8-6-4-2
Back Squat*
@70%-75%-80%-85%-90+%

-After each set complete 1 legless Rope Climb and 1 Regular Rope Climb

*each set should be heavy and challenging

If you are unable to do a full legless, climb as high as you can with just your arms and then finish the climb with your legs.

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