Warm-up
Run a loop
Shoulder mobility
Skill WOD
3x Not for Time
10 L pull-ups
100ft Handstand Walk
Benchmark WOD
“Helen”
3 Rounds
400m Run
21 Kettlebell Swings (1.5,1)
12 Pull-ups
Rest 10 Minutes
Regional WOD 6
21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats
Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
Regional- 15-12-9Mups- 60/40
Open- 9-7-5 Mups- 50/35