26 March 2014 – “Helen”

Warm-up: Run to West Alabama and Back or if raining, Row 1000 meters

Burpee Broad Jump South to North

Lunge Back

Strength/Skill: Backsquat 3X5

Warm up with a few sets and then stay at the same weight for all three sets, go for 5-10# more than last time!

 

WOD:  “Helen”

3 Rounds for Time:

Run 400 Meters (to Branard Street and back)

21 Kettlebell Swings (53/35)

12 Pull-ups

 

Cool Down:

2 Rounds:

50 Ab Mat Sit-ups

20 Calorie Assault Bike

 

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