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April 24, 2018
a) WARM UP:
500m row
4 Rounds of:
Jog to end of gym and back
Side shuffle to the end of gym and back
10 jumping jacks
10 beat swings
10 ring rows
b) WOD:
“HELEN”
3 Rounds:
400 m Run (to the ac unit and back twice)
21 Kb swings (53/35)
12 Pull ups
c) STRENGTH:
EMOM x 12 (3 Rounds):
Minute 1 – 15 Sit Ups
Minute 2 – 40 Double Unders
Minute 3 – 15 Weighted Sit Ups (10# Plate)
Minute 4 – 40 mountain climbers
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glennstake
April 24, 2018
WOD
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