WOD Monday November 22nd

Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats, wrist Stretches

1 . 2 Sets of 8 Reps: Front Squat

3 Sets of 4 Reps: Front Squat

*increase weight each set

2 . “Helen”

3 Rounds for time of:

400 meter run

21 Kettlebell swings @ 1.5 / 1 pood ( American swings)

12 Pullups

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