180423 - “Helen"

(Compare to 170928)
 

Pre Class Mobility:
Glute LAX
Forearm Routine
 

Warm up:
3 Rounds NFT
200M Run
20 Lunges
10 Ring Rows
Lunging Hip Openers
 

Skill/Strength:
5x5 Back Squat
77%-79%-81%-83%-85%
 

WOD: 3 Rounds for time/15min cap
Rx:
400M Run
21 KB Swings (53/35)
12 Pull-ups
Scaled:
300M Run
21 KB Swings (25/15)
12 Ring Rows
Sport:
400M Run
21 KB Swings (70/53)
12 C2B Pull-ups
 

Mobility:
Pancake
Forearm Stretch
Couch

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