November 21, 2016

Monday Morning Crew! Get Lifted.

(WOD)

“HELEN”

3 Rounds For Time:

400m Run

21 KB Swings (53/35)

12 Pull-Ups

(SUPPLEMENTAL)

A) CLEAN PULL + CLEAN

1+1 @ 80% x 5 sets

B) SNATCH DEADLIFT

4, 4, 4, 4 @ 85%

…Rest 2-3 minutes…

C) COMPLETE 4 SETS:

6-8 Ring Rows @ (31×1)

…Rest 2 minutes…

(BURN)

COMPLETE 4 SETS:

50 Double Unders

40 Walking Lunges (unweighted)

30 Toes-through-Rings

20 Box Jump Overs

10 Cal Assault Bike

…Rest 1 minute…