091820

Warm-up:
10 Shoulder circles
10 Leg swings
3 Floor tap (F/M/B)
5 Up/down dog
7 Diamond pushup
10 T-spine Rotation (5 each side)
15 Jumping jax
20 Mountain climber
5 Lat pull
5 Kip swing
5 Pullup or 2 Muscle-up

WOD:
A) 15 MU for time or 30 Pullup & 30 Ring dip for time
*7 minute time cap.

B) “Helen”
3 RFT of:
400m Run
21 KB Swing (53/35#)
12 Pullup (Jumping pullup)
*14 minute cap. Compare to 031820 or 050818.

Home WOD/Zoom
A) 30 Pullup/Sheet row & 30 Ring Dip/Hand release pushup (45 Renegade row if you don’t have the option of pullup)

B) “Helen”
3 RFT of:
400m Run/500m Row/1minute mountain climber&1minute side step-over
21 KB/DB swing
12 Pullup (Sub burpees if you don’t have a pullup option)
*14 minute cap.

Mobility:
1:00 Lying knee twist