Friday Oct. 30, 2020

Warm Up

Mobility:  
Banded Lat Stretch :30/Side
Banded Hamstring Stretch :30/Side 

10 Walking Cradle Stretch https://www.youtube.com/watch?v=ZX6zTQ3gqCc
10 Walking Samson  https://www.youtube.com/watch?v=NTHh56hbzvw
10 Lunge & Twist
20 Toe Touches
20 Duck Walks
10 Squat to Stand  https://www.youtube.com/watch?v=Dk2kXP_3Yn8 

Strength
Front Squat:
Establish an 8RM, then….
3 x 6 at 80% (rest 2:00 between sets) 

WOD (Strict 16-minute time cap)
“Helen”
3 RDS
400m Run
21 KB Swings (55/35)
12 Pullups 

Alternatively (pending weather)

“Helen on a boat”
3 RDS
500m Row
21 KB Swings (55/35)
12 Pullups 

F: Pullups Negatives for Pullups
P1/P2: as written
C:  Heavy Helen:  70/55lb KB and C2B pullups 

Post-WOD Cooldown/Mobility (optional)
Thread the Needle 1:00 each way  https://www.youtube.com/watch?v=z9rHkuGNjWQ
Banded Squat on Wall 2:00 https://www.youtube.com/watch?v=mafne7kCKAo