Nate and Malena
Warm-up: 3 Rounds of 200 m. run/row, 10 KB Swings, 10 AH Swings. Dynamic Stretch
Strength: OH Squat
4 Reps EMOM for 3 min.
3 Reps EMOM for 3 min
2 Reps EMOM for 4 min.
1-1-1
Build weight during the EMOM’s and then get 3 heavy singles.
Compare to 5.1.18
WOD: HELEN
For Time:
3 Rounds
400m run
21 Kettlebell Swings 55/35
12 Pull-ups
Icing: Shoulder Mobility. Spend 10 min. on your shoulders.