Friday 12/8

WARM UP

EMOTM 10:00:
5 good mornings
5 kip swings
5 burpees

SKILL

10:00 to establish 1RM deadlift

WORKOUT OF THE DAY

“Helen”
3 rounds for time:
400 meter run
21 kb swings
12 pull ups

ANYWHEREX

SKILL

Forward roll technique
10:00 practice

WORKOUT

20:00 AMRAP:
30 empty bar deadlifts
30 empty bar front squats
30 empty bar bent rows
30 empty bar push press