Clean Pull 5×2
Helen- 3 Rounds for Time (13? Cap)
400 meter Run
21 KB Swings (24 kg/16 kg)
12 Pull Ups
400m run: From the start line 1 1/3 laps (in the back door). Must stay on blacktop around building.
KB Swings: KB needs to go to eye level with the hips fully extended at the top. No ?squatting? down to the KB
Pull-up: Chin must be over the bar at the top and arms fully extended at the bottom. Kipping is allowed. Coaches may non-Rx at discretion.
Sled Sprint 4x20m
Slider Hamstring Curls 4×8
Slider Pikes 4×8