Friday 4.16.21

by Spearfishyoga

“Never let the fear of striking out keep you from playing the game.” – Babe Ruth

GROUP PREP

3x

1 min cardio

10 Air Squats

5-10 Ring Rows or Pull-ups

10 Suitcase Deadlifts

STRENGTH

Deadlift

6×5 @ 65%

Romanian Deadlift

3×15

WOD

32 min EMOM -For total Reps:

Bike

Goblet Squats 50/35

Row

Pull-Ups or Rope Climbs

GOAL: 12/9 Bike, 10 Goblet Squats, 14/11 Row, 2 Rope Climbs or 6/8 Pull-ups

MANDATORY MOBILITY

5 minutes Coach led stretching

OPTIONAL POST WOD

Durante Core

5 Rounds for Time
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest