Primarily Outdoor – Pull Ups Indoors
Please do not park in the lot
Warm Up
Run 400m
-Then-
2 Rounds
5 Windmills per side
10 Bent Over Rows per Side
15 Russian Swings
Midline Crush
2 Rounds
1 Minute at Each Station
-Double Crunch
-Plank Hold
-Jack Knives
-Rest
WOD (30 min cap)
“Double Pyramid Helen”
Run 1200 meters
63 Kettlebell swings 1.5|1
36 Pull-ups
Run 800 meters
42 Kettlebell swings 1.5|1
24 Pull-ups
Run 400 meters
21 Kettlebell swings 1.5|1
12 Pull-ups
Level 2 – 1|0.75
Level 1 – 0.75|0.5, 800/42/24,400/21/12,200/12/6
-Pull-ups will be inside with a mask. Strict can be performed on the outdoor pull-up bar where room allows.
Extra Work
MFLH Event 4
15|10 Ring Muscle Ups
15 Snatches 165|110
15|10 Ring Muscle Ups
-8 minute Cap-
ADV – 185|125