Warm-up:
5 min. Bike
Lunges with twist and Good Morning
3 rounds of:
10 OHS
with PVC
10 Hurdle
Hops
10
Thrusters (bar)
WOD:
“Helen”
Three rounds
for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
CW: 14:57, regular KBS
LW: 16:37, regular KBS, supine pull-ups
Cool Down:
CW - jump roping
LW - 25 DU's, 25 Atomic Sit-ups, practice pull-ups in garage
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