WOD 5.2.16 Monday

WARM-UP:
7:00 cap

• 10 tempo squats (4-second eccentric/down phase)
• 20 jumping jacks
• 10 lateral pogo hops
• 10 burpees
• 10 good mornings
• 200-meter run

A. 4 rounds

• 10 v-ups
• 15 knee pull-ins (supine)
• 20 hollow rocks
• 15 ring pushups (scale: 30s ring plank hold)

B. “Helen”- 3 rounds

• 400m run
• 21 KBS
• 12 pullups

C. 3x

• 6-8 incline pullups (bar is hip high in the rack)
• 8 DB Bent Over Rows
• 8/8 DB Seated Dumbbell External Rotation (seated/DB on 1 bent knee)