-Warm Up-


3 rounds


20 sec supinated hang

5 power rows rows each side

5 beat swings + 5 pull-ups

5 single arm Russian swings

10 dead bugs


Foot Drills


Then


400m Indian run


-WOD-


For time : with a partner


“Helen 2.0”


800m run

80 KBs

80 pull-ups

_

600m  run

60 KBs

60 pull-ups

_

400m run

40 KBs

40 pull-ups

_

200m  run

20 KBs

20 pull-ups