THURSDAY

Strength Development:

Deadlift

5 sets @ 2 minutes

·     1 deadlift per set

·     1RM in 2 weeks

·     Focus – technique

Benchmark WOD

“Helen”

3 Rounds For Time:

·    400 meter Run

·    21 Kettle-bell Swings (RX 24/16 Kg)

·    12 Pull-ups

Time Guide:

·    Beginners: 15-17 min

·    Intermediate: 11-14 min

·    Advanced: 9-10 min

·    Elite: < 8 min

·    Push for unbroken sets

·      Pace your run