WOD 09/06/16


We hope everyone had a really good weekend, now get back on the train to goals-ville.

WOD: “Helen”
Three rounds for time of:
Run 400 meters
21  KB swings (53/35 lbs)
12 Pull-ups

Post WOD Mobility: Lat. dorsi smash with ball or roller, 3 minutes each side
Rig lat. stretch, 1-2 minutes each
Quadruped wrist flexor stretch, 1 minute

11:00 am Strength class:
Lift: Seated shoulder press 9 x 3: 50% bar, 30% chain or band

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