FITNESS
A1) Seated Dual DB Arnold Press: 4 x 8-10; Rest :60
A2) Rear Foot Elevated Split Squat: 4x 6-8/leg unweighted; Rest :90
B)3RFT:
400m Run/Row/Ski
21 Russian Swings
12 Pullups

PERFORMANCE
A1) Bradford Press: 4 x 5 light; Rest :60
A2) Dual KB Rack Walking Lunge: 12-14 Steps; Rest :90
B)”Helen”
3RFT:
400m Run
21 KB Swings
12 Pullups

Categories: WOD

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