Monday 12/10

Mobility : 

Roller - Lats, Hamstrings, Calves 

+

PVC Shoulders

+

Couch Stretch

Warm Up:

Quick Dynamic

+

3 Rounds 

Run 100m

7 KB Swings

4 Pull Ups

rest 1 minute 

WOD: Helen

3 Rounds 

Run 400m

21 KB Swings, 53/35

12 Pull Ups

Cool Down: 3 Way Hamstrings