Dynamic Warm up
Hip Mobility
Ankle Mobility
Wrist warm up
W.O.D
TESTER : Benchmark WOD .... Main Site W.O.D
"Hellen"
3 Rounds of:
Run 400m
1.5 Pood Kettlebelt 21 Swings
12 pulls ups
L.1 18/21 LB K.B, Ring rows (Knees bent 90 degrees)
L.2 25/35 LB K.B, Ring rows (Straight legs)
L.3 53LB K.B, Pull ups
Coaching notes: Today we go 100% is a testing day. No skill no finisher it's all about the WOD!!!
Finisher: Recovery, mobility, light strech.
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