190423 - “Helen"

(Compare to 170928, 180423)

Warm up:

Cardio

Dry Run

Skill/Strength:

POST WOD

3 Rounds/15 min for Quality

50’ Handstand Walk

5 Skin the Cats

5-20 GHD Sit-ups

WOD: 3 Rounds for time

Rx:

400M Run

21 KB Swings (53/35)

12 Pull-ups

Scaled:

300M Run

21 KB Swings (25/15)

12 Ring Rows

Sport:

400M Run

21 KB Swings (70/53)

12 C2B Pull-ups

Mobility:

Pancake

Forearm Stretch

Couch