April 24, 2018 Posted on April 24, 2018 by glennstake 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 Share this:TwitterFacebookLike this:Like Loading...