Notes
Strength:
On the minute every minute for 8 minutes:
3 Front Squats (from the rack)
*select a weight that 3 reps can be completed in under 30 seconds. Stay with that weight for the entire 8 minutes.
30kg (66#)
Conditioning:
“Helen”
Three rounds for time:
400m Run
21 KB Swings 1.5/1pd [26#]
12 Pull Ups [green+red]
14:54
Front squats kill my wrists. Coach Justin let me use his wrist wraps. I should get some of my own. They seem to help. Last time we did Helen (3/14/12) my time was 15:56 under similar conditions (25# kb, green+red bands). I think the time improvement came from the pull ups because the green+red bands felt fairly easy. But sometimes red+green feels too hard. Guess the bands are all a bit different.
post wod
3x8 ring rows
lax ball mobility