Wednesday. 9.28.16

MOB: Full body
WU: Review Movements.

A. “Helen”
3 rounds for time of:
400m run
21 AKB swings 53/35
12 pullups

THIS WORKOUT HAS A 15:00 CAP.
UPON COMPLETION OF HELEN, REST 5:00 THEN:

B. 4x400m runs. 2:00 rest between sets.

If your split times increase by +:03 during your sets, stop: you have lost intensity and are wasting your energy and your effort. Live to be awesome for another day, your awesomeness capacity is full for today. If you have a stopwatch or timer, bring it.

LIII: 8 pullups per round.
LII: Weight of choice. 12 B/A pull-ups per round. Red band only.
LI: Weight of choice. Subs of choice.

PWMOB: Full body rollout.

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