SKILL: 3 rounds, superset: 8/8 weighted front rack step ups :30-:60 chin over bar hold (accumulate) WOD: “helen” 3 rounds for time: 400 meter run 21 kettlebell swings 12 pull ups
afternoon classes only! first class 12pm. SKILL: every 3:00 for 15:00: 5 box squats @ 70% 12 deadlifts @ 50% WOD: 2:00 to complete: 50′ single dumbbell overhead walking lunge max pull-ups (:30 rest) repeat for 5 rounds