WOD 8/3/15

Warm-up:

row 500m

then…

10 BWRR

10 step ups

3 rounds

-mobility (lots of shoulders, i.e. pass-throughs)

Strength:

15 min to find OHS max

WOD:

“Helen”

2 medium laps

21 KB swings 55#/35#

12 pull-ups

3 rounds

Finisher:

100 Russian twists (25#/15#)