Monday’s WOD

Warm-up:

Jog 800m

3 Sets:
7 One Arm Kettlebell Swing, left
7 One Arm Kettlebell Swing, right
50′ High Knees
50′ Buttkickers
15 Sit-Ups

Endurance: 

3 Rounds:
Run 400m

Rest 4 minutes between rounds
During 4 minutes rest, complete 1 round of:
10 Tap Swings on Pullup Bar
10 V-Ups + 10 Tuck-Ups + 20 Hollow Rocks

WOD:

“Helen”
3 Rounds For Time:
Run 400m
21 Kettlebell Swings, 24kg/16kg
12 Pullups

TIMECAP: 12:00

Extra Work: Half Kneeling Press 4×10/side