march 24, 2015

Accessory/Strength:
Back Squat 5x10 [start @ 60% 2RM]
Press 5x10 [start @ 60% 2RM]
[Protocol: Complete set 1A, rest 1:00; complete set 1B, rest 1:00. Continue alternating movements until all sets are complete for time and heaviest weighted sets A & B completed; may add weight each set unless failing reps or form]
WOD:
Helen –
400m Run
21 KB Swings (Am) 53/35
12 Pull-Ups
3 RFT [10:00 – 15:00]