Wednesday 10/16/2013 WOD
Warm up
800 meter run
“SMASHING w a barbell
Lax Ball on Scapula 2 mins per scapula
Dynamic Stretches
Strength/Skill
10 Mins
Do as many sets as you can
3 Turkish Get ups
Super set with
10 Strict Toes To Bar
Rest 2-3 mins between each set
Training (met-con)
BenchMark
“Helen”
3 Rounds
400 Meter Run
21 KB Swings (53/35)
12 Pull ups
Scale options
Scale weight on the Kettlebells
Scale pull ups with a band
Or Ring Rows
2013 10 15
Helen is a BIATCH!!!! 13:28 RX (Russians)
11:45 RX. Sweet rest day coming up.