Warm up:
400m run/500m row
Spiderman to squat
Hip flexor mobility w/band
Shoulder mobility w/band
20x squats
20x abmat situps
10x kipping pull-ups (attempts)
10x Goblet Squats
WOD
"Helen"
Three rounds for time:
Run 400 meters
21x 1.5 pood/1 pood KB Swings
12x Pull-ups
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400m run/500m row
Spiderman to squat
Hip flexor mobility w/band
Shoulder mobility w/band
20x squats
20x abmat situps
10x kipping pull-ups (attempts)
10x Goblet Squats
WOD
"Helen"
Three rounds for time:
Run 400 meters
21x 1.5 pood/1 pood KB Swings
12x Pull-ups
Post time to comments
4 comments:
10:18 as Rx'd
9:40 Rx'd. Everything was completed unbroken. I'm thinking the distance from outside to the pullup bars for each round may have prevent a PR for me on this one. I'm normally about a minute faster.
14:11rx men's kb
Nice job Andy and April!!!
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