Group: 3 in 3
Light KBS
Ring Rows
Jumping Jacks
WoD: “Helen”
Three rounds for time:
Run 400 meters
21 KBS (1.5 pd / 1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd
12 Pull-ups a) Lt Bl or Red Band b) All other Bands c) Ring Rows
Cash out: 10 Turkish Get-ups each arm (Heavy As Possible)
MOB: Roll Posterior / Lats Lax Shoulders
Coach’s Tip: This one goes on the Wall of Honor, so bring your A game.