Friday 5.13.22

by Spearfishyoga

All great achievements require time.” – Maya Angelou

WARMUP

10 min AMRAP

1 min cardio

10 Leg Swings

10 KBS

10 Ring Rows

3 Inchworms w/ Push-up to Down Dog

3 Kip Swings + 3 Pull-ups

Then…

Burgener Warmup

STRENGTH

Snatch
5 x 3
*Drop Between Each Rep and use 85% for all sets.

WOD

Rowing Helen

3 Rounds For Time

500 meter Row

21 American Kettlebell Swings (53/35)

12 Pull-Ups

OPTIONAL POST WOD

Durante’s CORE

5 Rounds for Time

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow Hold

1 minute Rest