MGW
.
Trigger/Warm-up/Mobilise/Activate
.
WOD
1a) Strict Press
5-5-5
.
Score = Max Load
.
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!)
.
Score = Total Reps
.
then…
.
3) “Helen” – 3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood (24 kg / 16 kg)
12 Pull-ups
.
Score = Time
.
Record this Benchmark WOD Score!
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – The Hobsons are back in town for the holidays.