WOD
Strength
Hang Snatch: Build to Heavy Double
Conditioning
“Helen”
3 Rounds For Time:
400M Run
21 Kettlebell Swings (53/35)
12 Pullups
Extra
Strength
12 min to work to 3RM FS w/ no belt each with a 2 sec. pause
Skill
4 rounds – at a steady pace, not for time:
8 strict Rope PU (use a single hanging rope, and pull to chest)
*alt. top hand each set
10 alt. pistols
20 ft. HS walk
Midline – After
4 min. tabata – Hollow hold on ground