Thursday, 4/16
April 15, 2015
Saturday, 4/18
April 18, 2015


3 Rounds of
5 Hanging Scap Retractions
10 Band Good Mornings
15 Jumping Jacks
5 Band Pull apart Complex
10 Alt Single leg Bird pickers


2 Rounds of
10 Front Leg Swings/side
10 Alt Knee to Chest Hugs
10 Side Leg Swings/side
5 Kip Swings

Met-Con – “Helen”
3 Rounds of
400M Run
21 KB swings (24/16 kg)
12 Pull-ups*

* Scale Pull-ups to Jumping Pull-ups (bar 6 inches below wrist) OR Ring Rows

3 Rounds, NFT, of
10-15 Tube Face pulls
10-15 DB Wrist extension


  1. Dray says:

    Grip was giving out so the last round of swings and pull-ups was rough but I definitely overestimated the run and set way too easy a pace out there. It wasn’t pleasant but a little bit more effort on the run wouldn’t have mattered much on the other two, I think, so I’ll have to try again to beat my 10:21 time.