Monday- “Helen” 7-20-15

Warm Up

200m Run
Running Drill

5-4-3-2-1

-Burpees
– KB Swings
– pull ups/ring rows

WOD (Before Strength work today)

“Helen”
3 RFT:
400m Run
21 KBS (50/35)
12 Pull ups

Strength

OTM 10

Even: 7 Back Squats (AHAP each set) *around 70%
Odd: Max Rep Push Ups (20 sec)

Mobility

Shoulder

VOD

So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.

– Isaiah 41:10 NIV

Extra Work

1. 7 sets of 7 reps (resting 1 min in between)

Pull Ups  (Do hardest version for you…ring row, banded, kipping, strict, butterfly, strict C2Bar)

2. 20 sit ups during 1 min rest of pull Ups (7 sets)