-Warm Up-

 

3 rounds

 

100m supinated row

7 boot straps

5 wind mills each side

7 sumo inchworms

 

 

-Strength-

 

Back Squat

 

7-7-7-7-7-7

 

@ 70%

 

 

-WOD- 

 

"Helen"

 

3 RFT

 

400m run

21 Kb swings 53/35

12 pull-ups