-Warm Up-
3 rounds
20 sec supinated hang
5 power rows rows each side
5 beat swings + 5 pull-ups
5 single arm Russian swings
10 dead bugs
Foot Drills
Then
400m Indian run
-WOD-
For time : with a partner
“Helen 2.0”
800m run
80 KBs
80 pull-ups
_
600m run
60 KBs
60 pull-ups
_
400m run
40 KBs
40 pull-ups
_
200m run
20 KBs
20 pull-ups
