Friday 5.14.21

by Spearfishyoga

WARMUP

3x

1 min cardio

10 KBS

5 Single Arm KB Thruster

Then…

Barbell Warmup

STRENGTH

Max Reps Deadlift

Men at 1.5x Bodyweight

Women at Bodyweight

WOD

Helen-ish

3 Rounds for Time:

400m Run

15 American KB Swings 50/35 (Fit/Teen 35/25)

9 Thrusters 95/65 (Fit/Teen 65/45)

Rx+ Add an additional 400m Run at the end (run 4 times)

*Row 500m in place of the run if it’s raining

NOT OPTIONAL POST WOD

200m Walk