MGW

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Trigger/Warm-up/Mobilise/Activate

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WOD

1a) Strict Press

5-5-5

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Score = Max Load

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1b) Strict HSPU

Max Reps – Max Reps – Max Reps

* If you cannot achieve more than 5 strict HSPU’s then scale to using bands or piked push-up’s (No kipping allowed!)

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Score = Total Reps

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then…

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3) “Helen” – 3 rounds for time of:

Run, 400 m

21 Kettlebell Swings, 1.5/1 pood (24 kg / 16 kg)

12 Pull-ups

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Score = Time

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Record this Benchmark WOD Score!

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – The Hobsons are back in town for the holidays.