Back squat w/ 5 second pause in the bottom. 3-3-3-3 *try to increase from the loads used last Monday. WOD Helen 3 rds 400m 21 kb swings 53/35 12 pull-ups
5-10-15-20-25-30-35-….. Box jumps or steps Kb swings Goblet squats *divide reps any way you like *after each round of all three movements, both partners run a 200 together.
2001 Meter Row or Run 11 Box Jumps 30/24 11 Thrusters 125/85 11 Burpee Chest To Bar Pullups 11 Power Cleans 170/120 11 HSPU 11 KB Swings 70/53 11 T2B 11 Deadlifts 170/120 11 Push Jerks 110/75 2001 Meter Run or Row Each component of this WOD is...
For 20 minutes Minutes 0-10 Partner A – 15/12 calories on bike or row Partner B – 5 push-ups 10 sit-ups *switch after Partner A finishes bike, Partner B can rest until A finishes bike, and vice versa. Minutes 10-20 Partner A –...