WOD:

1a) “Nancy”- 5 rounds AQAP:

400m Run

15 Overhead Squats 95/65

Rest Exactly 10 minutes

1b) “Helen”- 3 rounds AQAP:

400m Run

21 Kettlebell Swings 53/35

12 Pull-ups

Extra Work:

2) Triple-unders: 10 minutes Practice

If you aren’t proficient in Double-unders focus on those.

3) Kettlebell Clean and Jerk: 3 x 5

Rest 90 seconds. Heavy as possible.

4) Farmers Walk: 400m

Heavy as possible. Keep track of total time and number of drops.

For results post time of each individual Met-con, and a total time including rest along with any scaling used. If you did Extra Work post weights, times, etc.

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