WARM UP:
400m Run
Fence Drills
3 Rounds:
10 PVC Pass Throughs
3 Inch Worms + PU
10 Side Lunges
10 “Sun” Squats
SKILL:
“Helen”
3 RFT
400m Run
21 KB swings ( 24/16 )
12 Pull-ups
WOD:
4 Rounds not for time
8 Bench press
12 Bent over DB flyes
8 One arm static DB curls ( each arm )