S/S/S:

Every Minute On the Minute for 10 Min:

Odd – 3 KB Deadlifts, 4 Russian Kettlebell Swings, and 5 American Kettlebell Swings (53/35)

Even – one Toe2Bar, one Chest2Bar Pull Up, and one Bar MU

So, every odd minute, complete 3 KB Deadlifts, 4 Russian KBS, and 5 American KBS (53/35).  The remainder of the minute is rest.  For the even minutes, complete one Toe2Bar, one Chest2Bar Pull Up, and one Bar MU.  Goal here is to not drop off the bar until doing all three moves.

WOD:

“Helen”

3 Rounds:

400M Run

21 Kettlebell Swings (53/35)

12 Pull Ups

Compare to 20170906

Time to do a comparison on a benchmark we did back in Aug.  Shoot for a sub-12/15 min range if you can.

Scaling Options:

T2B -> Knee Raise

C2B -> Chin Above -> Buddha Pull Up

Bar MU -> 1 burpee and one jumping pull up per rep

Run -> 500M Row

KB weight -> as needed

Pull Ups -> Buddha Pull Ups

Cool Down:

Banded OH stretch x 2 min per side

Banded hamstring stretch x 2 min per side