Warm-Up:
Row 500m
5 Burpees as fast as possible
10 Pistols
5 Burpees as fast as possible
10 Pistols
WOD:
I. 20 Rep Max Back Squat
II. “Helen”
3 Rounds:
400m Run
21 Kettlebell Swings (53/35)
12 Pullups
*12 Minute Time Limit
Scaling options for all ability levels will be provided for by your coach
That is the est link of the day I have read in a long time! Thanks for finding and posting these for us! my favorite quote…
Throw your heart on the table and life will respond. Stop being a chickenshit. Be the fucking rooster and earn the right to strut and wake everybody else up.