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Thursday

January 21, 2016
Warm-up
Run 400m
Mobility
5 mins
Warm-up
Fun
Max L Hang
20′ Handstand Hold
10 PVC dislocates
10 Pistol squats alt
Max L-sit
3 rounds
Metcon
A: “Helen on the Sauce” (Time)
1200m run
42 swings 24/16
21 pull ups
800m run
36 swings
18 Pull ups
400m run
24 swings
12 pull ups
For time:
Metcon
B: “Double Pyramid Helen” (Time)
1200m run
63 Swings 24/16
36 Pull ups
800m run
42 swings
24 pull ups
400m run
21 swings
12 pull ups
For time:
Notes
Pick one
B is Games WOD
Cap is 35 Minutes choose wisely


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