Saturday. 11.1.14

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 10 RKB. 10 AKB. 5 pullups. 5 C2B pullups. 400m run.

REVIEW: AKB. RKB. Pullups. C2B pullups.

C: “Helen”

3 rounds for time of:

400m run

21 AKBs 53/35

12 pullups

This workout has a 13:00 cap.

Rest EXACTLY 5:00. Then:

“mini-Helen”

AMRAP in 10:00 of:

200m run

12 RKB 70/53

6 C2B pullups

Record time and rounds to board.

PURPOSE: Mental Toughness. Increased work capacity over broad time and modal domains. Stamina.

LIII: Weight of choice.

LII: Weight of choice. Pullup sub of choice.

LI: Run of choice (200m run/walk for Helen, 100m run/walk for mini-Helen). Weight of choice.Pullup sub of choice.

PWMOB: Full body rollout or 9:30am mobility class. 10:30am yoga class is canceled.

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