OCT 22, 2018

WARM UP
1) Group Stretch / Down & Backs / Tabata Bike /
2) Barbell Warm up
3) Accessory: EMOM x 5, 5 Strict Pull-ups

BARBELL
EMOM x 10, 2 Overhead Squat @ 60% (from the floor)

BODY-WEIGHT ONLY
For time / 17 cap
40-30-20-10
Push-ups
Sit ups
Air Squats

WOD / “Helen”
3 RFT
Run 400m
21 KBS, 55/35 | 45/25
12 Pull-ups

KICKER
For Time:
40 Barbell Back Squat Jumps, 45/35#
30 Sit ups
20 Burpees over Bar
10 Cals Bike