WU:
3 RFQ
7 Sotts presses (empty bar/PVC)
7 Burpees
21 Banded pull aparts
A. Strength: Bench Press/Weighted Pull Up (18:00)
Find a 1RM for both.
B. Conditioning
“Helen”
3 RFT
400m run
21 KBs (53/35)
12 Pull ups
Time Cap: 12:00
If the street is a mess you can replace the run with a 500m row.
Extra Credit: GHD Hip Extensions
4 x 10-20
When tomorrow's WOD is posted in the afternoon.
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