Warm up: 10 minutes of
1 min squat therapy
30 double unders
30 second plank hold
Dumpster dash
+++++++++++++++++++
WOD: Option 1: “Helen”
3 Rounds for Time
400 meter run
21 KBS 55/35#
12 Pullups
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Option 2: “Double Helen”
3 Rounds for Time
800 meter run
42 KBS 55/35#
24 Pullups
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Option 3: “Uncle Helen”
3 Rounds for Time
100 Calorie Assault Bike
100 KBS 70/55#
100 Pullups
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Endurance: Meet at ECC @ 6 am
8, 10 or 12 x around the building
Rest = Work