180712 – “Burpin’ Helen”

(Compare to 170830)

Warm up:

Cardio

Mobility

Dry Run

Skill/Strength:

Post WOD Conditioning

100/75 Cal Bike, every 2 minutes perform 50 Double-unders

WOD: 3 Rounds for time

Rx & Sport:

400M Run

21 KB Swings (53/35)

12 Burpees

Scaled:

300M Run

21 KB Swings (35/25)

12 Burpees

Mobility:

Lat Band

Calf Pole