A) STRENGTH
Metcon Warm-up:
3 Rounds increasing intensity each round:
3 Pull-ups (or scaling option)
6 KBS
100 Meter Run
Rest 60-90s.
B) CONDITIONING
“Helen”
3 RFT:
400 Meter Run
21 KBS (53, 35)
12 Pull-ups
L3: (45, 25)
L2: (35, 25) (Band Assisted Pull-ups)
L1: (35, 25 Russian Swings) (Ring Rows)
18:00 Cap
C) EXTRA CREDIT
AMRAP 5:
12 Rollback Triceps Extensions
12 Symmetrical Stance 1-Arm Rows Each
Barbell club meets at 6:30
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