6/2/11 - "HELEN"

1. WARM UP

Mobility WOD

Dynamic Warm Up

- 3D Lunge, Reach, Press w/DB, 10 reps/side/mp

- 3D Hop & Reach w/ DB, 10 reps/side/mp

2. SKILL & DRILL

A. 2-3 Rounds of:

- Air Squat, 50 reps (unbroken AFAP)

- Hollow to Superman, 10 reps/side

B. 2-3 Rounds of:

- KB Long Cycle, 2 min

- L-Sit Hold, 10-30 sec

3. STRENGTH

A. Squat Clean, 6x2

B. Overhead Squat, 5x5

C. Press, 7x1

4. WOD - "HELEN"

3 rounds for time:

- Run 400m

- 21 KB Swings (53/35#)

- 12 Pullups

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