Helen Holding Still

Warm-up:

Run 400m
10 Pull-ups
10 Kettlebell Swings Russian
Run 200m
30 Second Handstand Hold
30 Second Squat Hold

Mobility:

Ankle Smash

Skills & Technique: (Click below for links to more info)

Wod:

Helen

3 Rounds for time of:  

400m Run  
21 Kettlebell Swings, 53# / 35#  
12 Pull-ups

Training Time: 9 - 11 Minutes

Holding Still

30 Second Handstand Hold
30 Second Squat Hold
30 Second L-Sit Hold
30 Second Chin over bar hold

4 Rounds
No Measure