Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Pause FSQ – 4 sets of 3 workups – (aim to get to around 65-70% of your unpaused 1RM… or less to save yourself for Helen)
Fitness: Front Squats – 4 sets of 3 working up to a 7 RPE
Part 2 – Conditioning: “Helen” (Please review your last time / scale for “Helen” before the WOD, so you can set a goal to achieve a PR!)
Performance: 3 rounds for time of –
- 400m Run
- 21 KB swing (24/16k)
- 12 Pull-ups
Fitness: 3 rounds for time of –
- 400m Run
- 21 KB swing
- 12 Ring rows
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