WOD
Strength
Front Squat: Work to heavy but PERFECT single
Looking for virtuosity, flat feet, knees in a good position, great depth, flat back.
Conditioning
“Helen”
3 Rounds for Time
400m Run
21 KB Swings (55/35)
12 Pullups
Extra
Snatch Pull + Hang Snatch + Snatch: Every 90 sec. for 6 sets
NO MISSES
12 min. EMOM
E- 15 hollow rocks
O- 8 alt. pistols