Warm-Up

2 Minute Bike or Row

Then,

Three Rounds:

:20 Bar Hang
Halo Squats x 10 Reps
:30 Pallof Hold
10 Mountain Climbers

Strength/Skill

Back Squat

15 Minutes to build to a heavy single or work on technique

WOD

“Helen”

Complete 3 Rounds For Time:

400 Meter Run
21 KBS 53/35
12 Pull-Ups

Compare to: 12/12/2022