Helen-rap – WOD 081516

Warm Up
Airdyne 2 min
Row 2 mins
Then warm up to your 95% working weight
Squats
6 sets of 2/4 @ 95%
Mobility

Mash quads with barbell 2 min e/s

Conditioning
“Helen-rap
Amrap 15
Run 400 meters
21 KB swings (American) 53/35
12 Pull-ups

 

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