WOD

"Helen"
3 Rounds for time of:
400m run
21 Kettlebell Swings, 53/35
12 Pull-ups

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

7 Intervals, each for time of:
25 Air Squats
15 Burpees

*Rest 2 minutes between each.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

As an individual,
21-15-9 reps for time of:
Deadlift, 225/155
Dumbbell Push Press

As a 2-person team,
42-30-18 reps for time of:
Deadlift, 225/155
Dumbbell Push Press

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

EMOM 30 minutes of:
1 Hang Squat Snatch

*3 second pause at the bottom

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".