20151203

Warm Up
1000m Row
1 min passive hang
2 lizard
1 min of 1/2 handstand
5 backward rolls
5 pull overs
10 wall squats
2 x 2 min stick squat and lunge


Strength
Deadlift 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD

Helen

3 rounds for time of:

Run, 400 m

21 Kettlebell Swings

1.5/1 pood 12 Pull-ups