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July 18, 2012

1) 3 rounds NOT for time:
12 x v-outs
6-8 deficit hand stand push ups
6 pistols each leg (alternate legs, unbroken)

2) “Helen”
3 rounds
run 400m
21 x kettle bell swing (24/16 kg)
12 x pull ups

3) 5 rounds:
4 x behind the neck strict press (sets must be heavier than last week)
rest 30 sec
max weighted pull ups (30/10lb – use dumb bells and lock it in your feet)
rest 30 sec

4) 3 rounds:
20 x GHD Sit ups
rest 90 seconds

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