MON 9/18/23 WOD

Warm Up - 10 Samson lunge steps - 20 shoulder taps - 10 push-ups - 20 jumping jacks - 100-m run - 10 air squats - 20 shoulder taps - 10 scap pull-ups - 20 jumping jacks - 100-m run - 10 jumping air squats - 20 shoulder taps - 10 ring rows or 5 strict pull-ups - 20 jumping jacks - 200-m run – KB swing:  10 low swings – 10 eye level swings – 8 overhead swings – 8 fast cycle overhead swings – Pull up:  10 kip swings – 3 kip swings + 3 big kips – 2 kip swings + 1 pull up + 2 kip swings – 5 kipping pull ups – Mini round:  200-m run - 12 KB swings - 6 unbroken pull-ups –

WOD – “Helen”
400-m run L2-300m L1-200m
21 KB swings L3-55/35# L2-45/25# L1-35/15#
12 pull-ups L2-6 pull ups L1-12 ring rows

3 rounds for time

Post WOD - 2 sets:  :30 calf foam roll/leg - :30 standing hamstring stretch/leg