Warm up: 400 m run, 10 pass thrus, 10 windmills; 10 spiderman lunges, 8 swings, 5 pull ups
Mobility: shoulders
Skill Focus: Rope Climbs
Spend 10 – 15 min working on technique and progressions
Helen Levels 2 & 3
400 m run
21 kb swings 53#/35#
12 pull ups
3 RFT
Helen Jr Level 1
400 m run
21 kb or db swings
12 pull ups
3 RFT
Post Helen time for score
Great job Dan on your 5 K -- 25:08, a 3rd place finish and 5 min off PR!!
Good job ladies at the Pirates Booty 5 K!
Mobility: shoulders
Skill Focus: Rope Climbs
Spend 10 – 15 min working on technique and progressions
Helen Levels 2 & 3
400 m run
21 kb swings 53#/35#
12 pull ups
3 RFT
Helen Jr Level 1
400 m run
21 kb or db swings
12 pull ups
3 RFT
Post Helen time for score
Great job Dan on your 5 K -- 25:08, a 3rd place finish and 5 min off PR!!
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Good job ladies at the Pirates Booty 5 K!
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