Friday 9.28

Warmup:
2 Rounds at 70% Intensity:
20 Pushups
20 Situps
20 Thrusters (Bar Only)

Then run 400m

Strength:
Overhead Squat 10 / 10 / 10 / 10 / 10
KB or Dumbbell Row 5 x 5 on each arm

WOD:
Helen Meets Karen (12 Minute Cap)
3 Rounds for Time:
400m Run
21 KB Swings
12 Pullups

Then Max Wall Balls before time runs out

Cool Down:
400M Walk & Foam Roll