11-14-16

Warm Up:  – AMRAC 8

200m run

4 inch worms

6 ring rows @ 2211

8 T2B

Conditioning: – 5 X 30m sprints

3 "heavy" kb swings between sets

WOD: – "Helen"  (LC : 2/1/16)

3 rounds for time

400m run

21 kb swings @ 53/35

12 pullups

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